Blog
Warm Up
Banded hamstrings
100 jumping jacks
3 rounds
30 Russian KB swings
20 line jumps-- 10 f/b 10 l/r
10 KB cleans
Skill
Headstand/handstand work
Max effort hold
WOD
3 rounds
20 back squats 95/65
20 push press 95/65
20 hang power clean 95/65
Post
5 x 10
Ab rolls outs with barbell
V-ups
Warm Up
Pass throughs
400m row while
3x:
20 mountain climbers
10 push ups
10 jumping squats
Strength
Back squats
5x5 @ 60%
3 sec. pause at bottom
WOD
4 rounds
200m run (with plate 45/25)
20 ground to over head with plate
20 plate hop overs
Post
Couch and hamstrings
Warm Up
Pigeon/lizard
200m jog
2x: 20 walking lunges
15 ring rows
10 squats
5 burpees
Skill
Double unders
3 x 1 min. max effort
1 min. rest
WOD
20 min AMRAP
8 toes to bar
10 dumbbell hang clean and jerks
30 double unders
Post
Coach's choice
Warm Up
Banded Shoulders
7 mins of
7 wall balls
7 jumping jacks
7 push ups
Strength
Deadlift
6x3 building to heavy as possible
12 mins.
WOD
400m run
100 KB swings 53/35
200m run
100 sit ups
200m run
100 squats
400m run
Post
40 scorpions
Couch stretch
Warm Up
400m run/row
Banded shoulders
2x
20 good mornings w/PVC
20 thrusters
20 trunk twists
20 hop overs
Strength
5x3 snatch deadlift - snatch pull
WOD
3 rounds for time
400 m
10 pull ups
20 KB swings 53/35
Post
6 mins. abs - coach's choice
Warm Up
Pass throughs
x
20 hip bridges
10 KB swings
10 goblet squats
Strength
Kettlebell work
4 rounds
10 KB ballistic rows
10 lunge to squat w/KB
10 Russian KB
WOD
Bear Complex
Post
Hollow rock work with foam roller/DB
Mobility ball on booty
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
