Blog
Show up 15 minutes early.
Warm Up
Theraband shoulders
Pass throughs
3x
5 push ups
15 thruster
20 PVC hop overs
5 burpees
WOD
12 Days of Christmas
1 deadlift 135/95
2 cleans 135/95
3 push press 135/95
4 burpees over bar
5 pull ups
6 toes to bar
7 push ups
8 goblet squats 53/35
9 kb swings 53/35
10 jumping lunges
11 sit ups
12 thrusters 135/95
Post
Stretch/roll/mobility ball
Warm Up
Pigeon and lizard
100 walking lunges, plus 5 min. EMOM 5 burpees while working through lunges
Strength
100 partner medball sit ups
Each person does 50
then
100 med ball tosses to wall (50 each side, standing 6-8' from wall, body is perpendicular to wall)
WOD
5 RFT
5 T2B
10 jumping squats
5 handstand push ups
Post
Banded hip stretches and mobility
Warm Up
Couch stretch
Arm circles/trunk twists
Monster walks around gym, lateral banded walk
5 min. bar hang (every time you drop do 5 burpees)
Strength
Push press
10-8-6-2-2-1-1-1
Light-heavy-max
WOD
10 min. AMRAP
10 box jumps 24/20
20 Russian twists
30 KB swings 35/26 (should be able to do 1st round unbroken)
Post
3 rounds
1 min. plank
30 sec. rest
Warm Up
Couch stretch
3x
30 jumping jacks
20 air squats
10 push ups
Strength
1 min. burpees for time
2x max ring hold*
*Score is total combined hold
WOD
8 min. ladder
Power clean/push press 95/65
1-1, 2-2, 3-3, etc.
Post
5 mins. plank
Front, side, side, superman, front
Hi-fives and have a good weekend!
Warm Up
Ankles and wrists
2 mins. running around room (high knees, butt kicks, etc.)
2x
10 hollow rock to superman transitions
10 V ups
20 mountain climbers
Strength
Overhead squats
Review form
5 x 5 build to heavy
WOD
50 DU buy in
then
21-18-15-12-9-6-3
KB swings 53/35
Goblet squats
then
50 DU buy out
Post
Pigeon, lizard, and rollers
Warm Up
Hip mobility
100 jumping jacks
25 squats
25 sit ups
25 hip bridges
25 supermans
Strength
Deadlifts
5 x 10
Building to 60-65%
WOD
5 RFT
15 wall balls 20/14
15 pull ups
Post
100 unbroken sit ups
Warm Up
Pass throughs
2x
10 med ball cleans
10 pushups on med ball
10 knee tucks
Skill
Max height box jump
500m row
WOD
Tabata
1 min. rest in between rounds
Burpees
Pull ups
Sit ups
Push ups
*Score is TOTAL reps
Post
Banded hip stretches and mobility
Warm Up
Shoulders with bands and rollers
3x
30 jumping jacks
20 air squats
10 push ups
Strength
3 x 15
Arm curls
Tricep extensions
Front arm raises
WOD
12 min. AMRAP
30 overhead weighted lunges 45/25 (L/R=2)
30 DUs
Post
3x
1 min. plank
30 sec. rest
Warm Up
2 min. arm circles
Jog 400m
2x
20 box step ups
15 push ups
10 squats
Skill
Speed ladder work
400m for time
WOD
Annie
50 DUs/sit ups
40
30
20
10
Post
5 x 10 lateral dumbbell raises
5 x 10 shoulder shrugs (no rotation, just lifting up)
