Warm Up
Theraband shoulders
7 mins. of 10s
Skill
60 paralette shoot throughs
WOD
Fran
21-15-9
Thrusters 95/65
Pull ups
Post
75 med ball sit ups
75 sec. plank with feet on med ball
Warm Up
Pass throughs/shoulders with PVC
3x
10 hollow rock to supermans
10 box step ups
5 burpees
Strength
15 min. power cleans
Build to heaviest possible
WOD
Tabata (1 min. rest between rounds)
Squats
Sit ups
Push ups
Wall balls
*Score is lowest reps
Post
Foam roll the legs and back
Warm Up
Couch stretch
90 sec. jumping jacks
3x
25 squats
20 sit ups
15 ring rows
Strength
Deadlift
6 min. EMOM
3 reps @ 70%
Warm up to weight
WOD
9 RFT
20 weighted lunges with plate overhead 45/25
20 jumps onto plate
20 russian twists with plate
Post
Coach's choice of 5 mins. abs
Warm Up
Hip mobility with bands
2x
100 singles
15 sit ups
10 snap pulls
20 sec. chin up hold
Skill
Snatch form progression
5 x 5 building to medium weight if good form
WOD
For time
10 push press 95/65
5 jumping pull ups (from full squat)
9 push press
5 jumping pull ups
8 push press...
...1 push press
5 jumping pull ups
Post
100 partner leg tosses
Warm Up
2x
10 inch worms
10 jumping squats
10 push ups
Bear crawl and crab walk down and back
Skill
Single and double work
3 x 20 singles
20 right leg
20 left leg
5 mins. DUs, go for 1 min. max
WOD
5 RFT
10 deadlifts 135/95
20 sit ups
30 bar hop overs
Post
50 med ball sit ups
50 supermans
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