Blog
Warm Up
Pass throughs
1 min. singles
2x
5 strict pull ups
20 leg lifts
10 push ups
1 min. singles
Skill
Muscle ups!
WOD
No clock running!
400m farmers carry (either use dumbbells or added challenge of using weight plates in each hand, pinching them not grabbing through the barhole)
50 hand-release push ups
200m carry
*when everyone is done: 3 x 1 min. ME burpees, 1 min. rest, score is total reps
Post
2 mins. of circle of friends
Shoulder mobility
Warm Up
Couch stretch, 1 min. each side
Arm circles, ankle mobility, trunk twists
2x
20 hollow rocks to supermans, don't let hands touch floor, 10 each side
10 burpees
Strength
Back squats
5 x 10 as heavy as possible
WOD
5 RFT
30 DUs
20 med ball sit ups
15 med ball push ups
10 med ball jump overs
Post
50 med ball sit ups
50 med ball crunches (holding ball at chest, just bringing shoulders off the ground)
Warm Up
Banded shoulders, stretch calves and hamstrings
2 min. run around room: high knees, butt kicks, crab walk, skip, etc.
2x:
20 one-legged squats (scale with a box if needed)
20 push ups
Skill
3 x 20 shoot throughs
3 x max ring hold
WOD
9 min. AMRAP
20 push press 45/35
10 burpees
Post
5 mins. coach's choice
Banded shoulders
Mobility ball on feet
Warm Up
400m run/row
Pass throughs
2x:
20 box step ups
15 push ups
20 one-legged hip raises
5 burpees
Strength
Deadlift
10-8-6-4-2-2-10
Light to heavy, finish light
WOD
For time:
21-15-9
Toes to bar
Push ups
Box jumps 24/20
Post
75 ring hold leg lifts
Hamstring stretches
Warm Up
400m jog
KB walk around room (arm at 90)
10 wall balls
KB lunges (arm at 90)
10 wall balls
Review
Clean and jerks
WOD
For time:
15-10-5
Power clean and jerk 135/95
Chest to bar pull ups
then
20-15-10
Power clean and jerk 95/65
Pull ups
Scale as needed so that the second round is easier than the first
Post
75 total partner leg tosses
Hip stretches/roll out
Warm Up
PVC pass throughs
360 degree lunges (one foot is planted then lunges around clockwise and counter clockwise, should be 8 lunges in each cycle around)
200m jog
20 squats with med ball overhead
20 lunges with med ball over head with one arm
20 wall balls
200m run
Strength
3 rounds
5 weighted push ups
30 sec. weighted plank hold in between
WOD
Snatch
Form review
Overhead squats
5 x 5 at light weight
Hang power snatch
5 x 5 at light weight
Snatch
5 x 5
Post
1 min. max burpees
Banded shoulders and PVC stretches
Warm Up
Couch stretch, 1 min. each side
Ankle mobility
3x
10 V-Ups
10 inch worms
10 push ups
Skill
Double unders and HSPUs
3 rounds:
1 min. ME DUs
1 min. ME HSPUs
1 min. rest
WOD
10 min. of:
10 KB swings 53/35
10 one arm bent over KB rows (5 each side)
10 KB push ups (alternate sides each time)
10 goblet squats
10 KB burpees (5 each side - on the way up you're doing KB clean and press)
Post
50 med ball sit ups with a partner (each person does 50)
Warm Up
100 singles
PVC shoulder warm ups
2x
25 squats
20 PVC push press
15 PVC thrusters
Strength
8 min. EMOM
3 shoulder presses*
*Aim to use the same weight the whole time
WOD
11 RFT
7 KB swings 53/35
7 burpees
Post
100 knee to elbows in plank position
Mobility ball on shoulders
Warm Up
Banded shoulders
2x
20 squats
20 supermans
20 sit ups
KB swings and goblet squats
9-6-3
Strength
Squat therapy!
Back squats
10-8-3-3-3-8-10
Sets of 3 should be at at least 75% of your 1 RM
WOD
4 rounds
3 min. AMRAP then 2 min. rest
4 pull ups
6 wall balls
8 jumping lunges
Post
4 x 25 Russian twists with weight plate
Couch stretch
