Blog
Warm Up
Pass throughs
2x
10 inch worms
10 jumping squats
10 push ups
10 mountain climbers
Strength
3 x 15 parallette shoot throughs
Work to keep feet off the ground when in front
3 x 5 360 degree weighted lunges (each leg)
Holding plate in front, lunge to the front, side, back, side)
WOD
13 min. AMRAP
50 burpees
50 squats 45/35
50 push press 45/35
100 DUs
Post
50 med ball sit ups
50 supermans
Barbell smash on forearms and shoulders
Warm Up
Pigeon/lizard
100 singles
3x
5 reverse burpees
10 hip bridges
15 sit ups
Strength
4 x 200m sprint
2 min. rest in between
WOD
10 rounds
5 thrusters 95/65
30 bar hop overs L/R=2
Post
Couch and hammies
Warm Up
Banded shoulder
3x
5 deadbugs
10 push ups
15 squats
5 scap pulls
Strength
Deadlift
6 min. EMOM
3 reps @ 75%
WOD
Helen
3 RFT
400m run
21 KB swings 53/35
12 pull ups
Post
5 mins. plank
Work foam roller on legs and shoulders
Warm Up
Jog 200m
30 lunges
25 push ups
20 squats
10 burpees
5 pull ups
Strength
Bent over barbell rows
10-10-6-4-2-2-8-8
Build light to heavy
WOD
800m run
100 sit ups
400m run
75 squats
200m run
50 push ups
run to street sign and back
Post
30 Russian twists
30 heel taps over KB
30 knees to elbows in plank position L/R=1
Warm Up
200m jog
Pass throughs
Walk around room holding wall ball in one hand, switch
20 lunges holding med ball at chest
20 wall balls
20 med ball cleans
Strength
Jerk press
5 x 5
WOD
Annie
50-40-30-20-10
Double Unders
Sit ups
Post
75 total partner leg tosses
Hip stretches/roll out
Warm Up
Couch stretch, 1 min. each side
2x:
Crab walk, bear crawl around room
10 supermans/hollow rocks on bar
10 wall balls
20 light russian KB swings
20 lunges
Strength
Overhead squats
5 x 5
WOD
3 rounds
1 min. max effort/30 sec. rest of:
Back squats
Arm curls
Push press
SDHP
45/35 for all movements
Post
50 med ball sit ups (each) with partner
Warm Up
3 mins. singles
PVC shoulders
2x:
25 squats
20 PVC push press
15 PVC thrusters
Strength
8 min. EMOM
2 clusters per minute (clean + thruster)
As heavy as possible, using the same weight throughout
WOD
For time:
200m run
40 KB swings 35/25
10 T2B
30 KB swings
10 T2B
20 KB swings
10 T2B
200m run
Post
Mobility ball on shoulders
Warm Up
Banded shoulders
200m run
2x:
20 hollow rocks
20 supermans
20 sit ups
Finish with 200m run
Skill
Double Unders and Singles
2x:
2 mins. max singles
rest 2 mins.
2 mins. max doubles
rest 2 mins.
WOD
6 min. pull up bar hold
Each time you come off the bar, run 400m
*Scale with bands and scale run to 200m
Post
4 x 25 Russian twists with weight plate
Warm Up
Hip openers
200m jog
1 min. squats
1 min. plank
1 min. superman
1 min. jumping jacks
200m jog
Strength
Power cleans
6 x 3
Build to heavy
WOD
For time:
400m run
50 wall balls
40 burpees
30 jumping pull ups
20 box jumps
30 push ups
40 sit ups
50 med ball slams
200m run
Post
Happy Friday!!
