Blog
Warm Up
Couch stretch, 1 min. each side
Arm circles, trunk twists, ankle mobility
2x
20 hollow rocks to superman transitions
10 burpees
Strength
Seated shoulder press
5 x 5
Build to heaviest possible, finish with 1 x 10 at 50%
WOD
3 rounds
Each round is a 4 min. AMRAP with a 90 sec. rest in between rounds
8 man makers 30/20
8 DB squats
8 burpees
Post
100 partner med ball twists
Warm Up
Banded shoulders
Stretch calves and hamstrings
2 mins. run around room (high knees, butt kicks, etc.)
2x
20 one-legged squats (scale with box)
20 sit ups
Skill
10 min. squat therapy against wall
WOD
35 min. AMRAP
50 DUs
10 wall walks
20 box jumps 24/20
20 pull ups/ring rows
20 push ups
20 goblet squats 53/35
20 KB push press (L/R=2)
20 burpees
Post
Banded shoulders
Mobility ball on feet
Warm Up
Pigeon/lizard
200m row
3x
5 reverse burpees
10 hip bridges
15 push ups
Skill
20 Turkish get ups
Heavy as possible
WOD
100 DU buy-in
30-20-10
Push press 95/65
Front squats
100 DU buy-out
Post
100 leg lifts
2 min. plank
Warm Up
200m jog/row
KB walk (arm at 90) around room
20 wall balls
KB lunges around room
20 wall balls
Strength
Push press
5 x 10 @ 50%
WOD
7 rounds
90 seconds on, 30 seconds off
30 DUs
then as many DB snatch (50/30) as possible in remaining time
*Score it total number of DB snatches
Post
KB smash on calves
Warm Up
Pass throughs
2x
1 min. singles
1 min. squats
1 min. sit ups
1 min. singles
1 min. squats
1 min. singles
Skill
Muscle up progressions
WOD
12 min. AMRAP
21 KB swings 53/35
15 sit ups
9 handstand push ups
Post
5 x 20 supermans
5 x 20 hollow rocks
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
