Blog
Warm Up
Pigeon/Lizards
200 m jog
3 rounds:
5 reverse burpees
10 hip bridges
15 push ups
Strength
Deadlift
10 @ 50%
5x5 @ 75%
10 @ 50%
WOD
2 rounds
21 wall balls 20/14
21 medball cleans
21 push ups
21 pull ups
21 squats
21 burpees
Post
Couch and hamstrings
Warm Up
Banded Shoulders
7 mins of
7 wall balls
7 jumping jacks
7 push ups
Strength
3 rounds
1 min arm curls with bar
1 min wrist curls
1 min close grip floor press
WOD
11 min AMRAP
3 deadlifts 225/155
5 pull ups
7 burpees
Post
100 med ball sit ups (each) w/partner
Warm Up
Pass throughs
100 jumping jacks
3 rounds
30 Russian kb
20 line jumps-- 10 f/b 10 l/r
10 kb cleans
Strength
Front squat
10-8-6-4-2-2-10
2's should be heavy! (85/90%)
WOD
3 rounds
30 KB Swings 53/35
30 sit ups
30 box jumps 24/20
Post
1 min jog
40 scorpions
couch stretch 1 min each side
Warm Up
400m run/row
Pass throughs
2X: 20 box step ups
15 push ups
10 squats
5 burpees
Skill
Jump rope work
12 mins to find unbroken max and 1 min max
WOD
For time :
400m
40 deadlifts 95/65
20 burpees over bar
400m run
Post
100 partner leg tosses
Warm Up
2 rounds
10 inch worms
10 jumping squats
10 push ups
Bear crawl and crab walk around room
Strength
Weighted lunges with barbell
4x20
add weight as you can...
WOD
5 rounds for time
5 C2B pull ups
10 toes to bar
20 DB snatches, heavy as possible
Post
Shoulder mobility work
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
