Warm Up
Pigeon/Lizards
200 m run
3 rounds
5 reverse burpees
10 hip bridges
15 push ups
Strength
Deadlift
8 min EMOM
3 reps at 60-70%
WOD
800m run/row
30-20-10
Thrusters 45/35
Russian KB swings, heavy as possible
400m run
Post
100 med ball sit ups
Warm Up
Banded shoulders
7 min. of
10 box step ups
10 jumping jacks
10 push ups
Strength
Hang power cleans
10-8-6-6-3-1-1
Build to heaviest possible
WOD
11 min. AMRAP
11 box jumps 24/20
11 sit ups
11 pull ups
Post
3 x 1 min. wall sit holding weight plate out front
1 min. rest in between
Warm Up
200m jog
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, 3s
Kipping pull up review
1 min. max effort
WOD
For time:
30 burpees
50 wall balls 20/14
40 KB swings 53/35
30 T2B
40 KB swings
50 wall balls
30 burpees
Post
60 ring hold leg lifts
Warm Up
Pass throughs
2x
1 min. Russian KB swings
1 min. squats
1 min. KB push ups
WOD
30 min. AMRAP
200m run
10 pull ups
30 squats
Post
3 x 20 windshield wipers
Happy weekend!
Warm Up
Banded hamstrings
1 min. singles
1 min. squats
1 min. plank
1 min. superman
1 min. squats
1 min. singles
Strength
Turkish get ups
20 unweighted
20 with weight
WOD
13 min. AMRAP
13 burpees
13 sit ups
13 KB swings 53/35
Post
Tricep smash
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