Blog
Warm Up
Pigeon/lizard
200m row
3x
5 reverse burpees
10 hup bridges
15 push ups
Strength
1 min. push ups
1 min. rest
1 min. sand bag tosses over shoulder
1 min. rest
1 min. burpees
WOD
50 DUs
then
21-15-9
T2B
Wall balls 20/14
then
50 DUs
Post
Shoulder mobility with lacrosse balls
Goals on board!
Warm Up
Banded shoulders
3x
10 mirandas
10 jumping squats
10 push ups
Strength
Deadlift
7 min. EMOM
3 reps @ 65%
WOD
12 min. AMRAP
12 weighted box step ups 53/35
12 KB swings
12 goblet squats
Post
5 min. plank
Foam roller on legs and shoulders
Warm Up
Hamstring stretches
2 min. run around room
2x
30 lunges
20 squats
10 burpees
Strength
Front squats
10-10-6-4-2-2-8-8
Build light to heavy
WOD
100 burpees for time
Post
2x
25 russian twists
25 heel taps over KB
25 knees to elbows in plank position
Warm Up
Pass throughs
1 min. singles
2x
20 jumping squats
20 push ups
5 burpees
20 sit ups
20 knee tucks
Skill
Handstand push ups
3 x 10
WOD
40 alternating DB snatch (you pick weight)
40 DUs
40 sit ups
40 weighted lunges (L/R=1)
40 sit ups
40 DUs
40 DB snatch
Post
with plate or DB (10/25#)
2 x 20 each: hanging knee raises, hollow rocks, Russian twists
Happy weekend!
Warm Up
Couch stretch
1 min. jumping jacks
1 min. squats
1 min. plank
1 min. superman
1 min. squats
1 min. burpees
Strength
Back squat
10-6-4-4-2-2
WOD
2 mins. max air squats
rest 1 min.
2 mins. max push ups
rest 1 min.
2 mins. max sit ups
rest 1 min.
2 mins. max burpees
Post
50 partner leg tosses
50 side crunches on each side
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
