Warm Up
Pigeon/Lizards
200m run
3x
5 reverse burpees
10 hip bridges
15 push ups
Strength
Push press
8 min. EMOM
3 reps at 60-70%
WOD
Tabata time!
Push press 45/35
Bar hop overs
Front squats
Burpees
Post
50 weight plate sit ups
50 Russian twists
Warm Up
1 min deep squat hold - using rig to hold on to to pull hips forward
2x
10 inch worms
10 jumping squats
5 jumping pull ups
Skill
Pistols
3x20
WOD
26 min. AMRAP
200m run
10 bent over rows 45/35
10 hang cleans (not power)
10 wall walks
Post
3x10 ab roll outs w/barbell
3x20 sit ups
Warm Up
Couch stretch
Hips
2x
20 Russian KB swings
20 scorpions
20 mtn. climbers
Strength
Floor press
10-5-5-5-5-5-10
Building to 70%
WOD
21-15-9-15-21
Toes to bar
Box jumps 24/20
Post
60 ring hold leg lifts
Shoulders with bands
Warm Up
Banded hamstrings and calves
1 min singles
1 min squats
1 min sit ups
1 min wall walks
1 min singles
Strength
Jerk press
10-6-4-2-2-10
WOD
3 rounds
30 wall balls
20 power cleans
10 burpees over bar
Post
3 x 25 sit ups, as fast as possible
Calf smash
Warm Up
Pass throughs
400m row while
3x:
20 mountain climbers
10 push ups
10 jumping squats
Strength
Back squats
3-3-3-3-3 heavy as possible
then
Front squats
3-3-3-3-3 using appx. 70% of back squat weight
WOD
8 min EMOM
Pushups
Stop every min. for 5 deadlifts 185/115
Post
50 knee to elbow in plank
50 russian twists, weight optional
Mobility ball on back/shoulders
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