Warm Up
Couch stretch
Mobility ball on shoulders
Arm circles, trunk twists, ankle mobility
2x
30 squats
5 burpees
Skill
Handstand progression
Building to max hold against wall or free standing
WOD
10 RFT
5 OHS 95/65
20 DUs
Post
5 mins. plank
Warm Up
400m jog
Pass throughs
3x
10 PVC thrusters
10 box step ups
Strength
Push press
Build to max effort
WOD
For time
21-18-15-12-9-6-3
Power cleans 95/65
Bar hop overs L/R=1
Post
KB smash on calves and mobility ball on booty
Warm Up
Couch stretch
90 sec. jumping jacks
20 turkish get ups, no weight
90 sec. jumping jacks
Strength
Front squats
7 min. EMOM
3 reps @ 70%
WOD
400m run
100 squats
100 sit ups
50 squats
50 sit ups
25 squats
25 sit ups
400m run
Post
5 min. abs
Warm Up
200m jog
1 min. squats
1 min. wall walks
1 min. med ball cleans
1 min. jumping jacks
1 min. squats
Strength
Push ups
5 x 5 weighted push ups
Build to heavy
WOD
3 min. AMRAP
Cindy
rest 2 min.
3 min. AMRAP
Deadlifts 95/65
rest 2 min.
3 min. AMRAP Cindy
*score is rounds of Cindy and reps of DL
Post
5 mins. coach's choice abs
Warm Up
Pass throughs
1 min. singles
2x
5 strict pull ups
20 leg lifts
10 push ups
1 min. singles
Skill
Front squat
10-8-6-4-2-2-10
Light - heavy - light
WOD
With a running clock:
4 mins. power cleans 95/65
3 mins. DUs
2 mins. goblet squats 53/35
1 min. pull ups
*Score is total reps
Post
2 mins. circle of friends
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