Blog
Warm Up
Couch stretch, 1 min. each side
Mobility ball work on shoulders
Arm circles, trunk twists, ankle mobility
2x
30 PVC thrusters
5 burpees
Skill
Pistol practice and review
3 x 20 (L/R=2)
Scale as needed
WOD
5 RFT
5 clean and jerks 95/65
10 bar hop overs
15 pull ups
Post
5 mins. plank: front, side, side, front, superman
Banded stretches
Warm Up
Banded shoulders and banded walks (monster and side to side)
3x
10 scap pulls
10 hollow rocks
10 supermans
3 burpees
Skill
Pull up progression
7-10 min. practice
5 x 5 5 second hold and then 5 second lower, okay to jump up to chin above bar
WOD
10 RFT
5 thrusters 95/65
5 bar over burpees
Post
KB smash on calves
Mobility ball on booty
Warm Up
Pass throughs and banded hamstrings
3x
30 jumping jacks
20 air squats
10 push ups
5 burpees
Strength
Deadlift
10-10-6-4-2-10
WOD
2 RFT
50 KB swings 53/35
50 sit ups
50 wall balls 20/14
Post
60 sand bag drags underneath plank
Update goals on board!
Warm Up
2 mins. arm circles
2x
20 box step ups
15 push ups
10 squats
5 burpees
Strength
3 x 20 weighted box step ups
5 x 360 degree lunges
WOD
10 min. AMRAP
5 hand release push ups
10 box jumps 24/20
20 lunges
Post
100 leg lifts
2 mins. plank
Warm Up
2x
10 inch worms
10 jumping squats
10 push ups
Bear crawl and crab walk down and back
Strength
5 x 10 push ups
5 second count on the way down all the way to the floor
Add weight if looking for more of a challenge!
WOD
5 RFT
20 DB snatches 30/20
20 sit ups
20 T2B
Post
50 windshield wipers
Shoulder mobility work
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
