Warm Up
Pigeon/lizard
100 singles
3x
5 reverse burpees
10 hip bridges
15 push ups
Strength
Deadlift
Review form
5 sets of 6 at 60%
WOD
3 rounds
3 min. AMRAP
5 burpees
10 squats
5 push ups
rest 1 minute
Post
Couch and hamstrings
Warm Up
Shoulder mobility on floor
10 x downward dog to updog
2 mins. running around room
30 squats
30 sit ups
10 mirandas
. 50 jumping jacks
Skill
Double Unders!
2 mins. singles
15 mins. to find max unbroken singles or doubles
1 min. max
WOD
5 RFT
30 dumbbell snatches (choose your own weight)
10 man-makers L/R=2
Post
100 partner med ball sit ups
There are no classes at the gym today, but you can do this workout at home! Happy Holidays. :)
Warm Up
Pass throughs (use a broomstick, mop, whatever you have!)
3x
5 sit ups
10 push ups
5 burpees
Strength
3x
1 min. max air squats
1 min. max push ups
rest 1 min.
WOD
For time
12 rounds
First 6 rounds
25 sit ups
25 mountain climbers (L/R=1)
Last 6 rounds
25 squats
25 mountain climbers
Post
Merry Christmas!
Warm Up
Wrists and shoulders
2 mins. running around gym
1 min. squat hold
1 min. plank
1 min. singles
1 min. hollow rock
Strength
Form on lifts
Max effort of lift of choice
15 mins.
WOD
Pick your girl!
Post
5 mins. plank
Hi fives and have a good weekend!
Warm Up
100 jumping jacks
Monster walks and lateral banded walks
3x
5 standing to inverted against wall
10 lat pulls from bar
20 second chin above bar hold
Strength
Deadlift
5 x 5 at 70%
Warm up to weight
WOD
3 RFT
50 squats
50 sit ups
50 med ball slams 20/14
Post
Pigeon, lizard, happy baby, and rollers on back
Pinch Day!
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