Blog
Warm Up
Pigeon/Lizards
200 m jog
20 scorpions
20 mirandas
20 squats
20 sit ups
200 m jog
Strength
Deadlift
8 min EMOM
3 reps at 70%
WOD
Monthly Challenge!
For time:
400m run/row
100 squats
100 sit ups
50 squats
50 sit ups
25 squats
25 sit ups
400m run/row
Post
Banded hips and hip openers
Warm Up
Banded shoulders
3 rounds
5 reverse burpees
10 knee tucks
15 scap pulls
Skill
Muscle up work
15 mins for skill progression
Post
12 min AMRAP
1 muscle up (bar or ring)
5 pull ups
20 box step ups with plate (choose your adventure!)
Post
100 med ball passes with partner (100 each)
Foam roller on IT/quads
Warm Up
Pass throughs
100 jumping jacks
3 rounds
20 sit ups
20 lunges
10 push ups
Skill
Double unders!
3 rounds
2 min. AMRAP
1 min rest
WOD
Karen
150 wall balls 20/14
Post
2 mins plank
50 hand pressing against wall leg lifts
Warm Up
400m row
Pass throughs
3x: 20 mountain climbers
10 push ups
10 jumping squats
Strength
Push press
6x6 @ 70%
WOD
10 rounds
5 pull ups
10 dumbbell snatches 20/30 (l/r=2)
5 manmakers (l/r=1)
Post
5 mins plank - athlete's choice
Warm Up
Couch stretch, 1 min. each side
Arm circles, trunk twists, ankle mobility
2 rounds
20 hollow rock to superman transition - don't let hands touch floor (10 each side)
10 burpees
Strength
High hang snatch to overhead squat
5x3
WOD
10 min AMRAP
10 high hang snatch
30 double unders
Post
5 x 10
Ab rolls outs with barbell
V-ups
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
