Warm Up
Couch stretch
Pass throughs and shoulders
2x
10 inch worms
10 jumping squats
10 push ups
10 burpees
Strength
Bear complex review
WOD
Bear complex
Post
Shoulder mobility work
More couch stretch!
Warm Up
Pigeon and lizard
200m run
3x
5 reverse burpees
10 hip bridges
15 push ups
Strength
20 Turkish get ups L/R=2
Heavy as possible
WOD
10 rounds
10 burpees
10 hang cleans 95/65
10 front rack lunges (alternate legs) 95/65
Post
100 med ball sit ups
Warm Up
Banded shoulders
4x
10 box step ups
10 jumping jacks
10 push ups
2 min. singles
Skill
Warm up with double under review
3 rounds
1 min. max effort of your choice (pull ups/burpees/double unders)
3 min. rest
WOD
3 min. AMRAP
20 DB snatch
20 wall balls
rest 2 min.
15 DB snatch
15 WB
rest 2 min.
9 DB snatch
9 WB
*you pick your own weight
Post
3 x 1 min. wall sit holding weight plate out front
1 min. rest in between rounds
Banded shoulders
Warm Up
Jog 200m
Couch stretch
30 lunges
30 push ups
30 squats
10 burpees
Skill
Pull up work
10 scap pulls
10 strict pull ups
10 superman/hollow rocks
5 1-2-3's, focusing on big pull on 3
1 min. max effort pull ups
WOD
December Challenge!
12 min. AMRAP
30 DUs/60 singles
10 T2B
10 KB swings 53/35
Post
5 min. coach's choice
Warm Up
Hamstrings!
1 min. jumping jacks
3x
20 squat
10 sit ups
5 reverse burpees
Strength
Floor press
5 x 10
Heavy as possible, use spotter
WOD
For time
10 deadlifts 135/95
400m run
8 deadlifts
400m run
6 dl...
...
2 dl
400m run
*Scale by using lighter weight and running 200m or rowing
Post
100 partner leg tosses
Lizard and pigeon
Happy Friday!
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
We're repeating our November Challenge WOD today! Compare your results from 11/1/17.
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
If you do today's workout, you'll get a new PR on the Big Ol' Board, which means 1 more entry for the Holiday Hold'em! In short, don't miss today!
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
Only 2 classes today: 8:30am and 5:15pm
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