Blog
Warm Up
Pigeon and lizard
200m run
3x
5 reverse burpees
10 hip bridges
15 push ups
Strength
20 Turkish get ups
Heavy as possible, L/R=2
WOD
100 DU buy in
30-20-10
Push press 95/65
Front squats
100 DU buy out
Post
100 med ball sit ups
Warm Up
Banded shoulders
7 mins. of
10 box step ups
10 jumping jacks
10 push ups
Skill
Muscle up work!
WOD
5 min. AMRAP
5 burpee pull ups
10 sit ups
15 squats
rest 2 mins.
3 min. AMRAP
rest 1 min.
2 min. AMRAP
Post
3 x 1 min. wall sit while holding bumper plate out front
1 min. rest in between
Warm Up
Couch stretch
Banded walks
30 lunges
30 push ups
30 squats
10 burpees
Strength
Back Squats
Form review
5 x 10 medium weight
WOD
For time
3 rounds
20 KB swings 53/35
18 burpees
20 goblet squats
18 push ups
Happy 2018!
Post
60 ring hold leg lifts
Warm Up
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! Compare to 12/4/17
12 min. AMRAP
30 DUs/60 singles
10 T2B
10 KB swings 53/35
Post
5 min. coach's choice
Warm Up
Banded hips and floor stretches
30 sit ups
20 squats
10 burpees
20 push ups
30 lunges
20 jumping squats
Strength
Hang cleans
Form review
10-8-6-4-2-2-10
WOD
8 min. AMRAP
15 box jumps 24/20
10 KB swings 53/35
5 pull ups
rest 2 min.
4 min. AMRAP
same movements
Post
5 mins. abs
Sitting running man
V Ups
Leg lifts
Plank - knees to elbows
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
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
