Blog
Warm Up
Couch stretch
3 rounds
20 hip bridges
20 scorpions
20 PVC thrusters
Skill
400m run for time
rest 5 mins.
200m for time
WOD
4 rounds for time
30 Russian KB swings 53/35
30 sit ups
30 goblet squats
30 KB push press (L/R=2)
Post
Roll out IT bands/quads
Warm Up
Banded Hamstrings
8 rounds bear complex with bar
Strength
15 mins to build to max power clean
WOD
3 rounds for time
30 overhead lunges (dumbbell in right arm)
30 DB snatches
30 overhead lunges (left)
rest 2 mins.
Post
100 partner leg tosses- each partner does 100- tossing in various directions
Warm Up
Pass throughs
25 squats
25 push ups
25 sit ups
25 hollow rocks
25 supermans
15 mirandas
Strength
20 turkish get ups
Heavy as possible
WOD
100 burpees over bar
1 min. on 1 min. off
*Complete as many as you can in 1 min., rest 1 min. until you reach 100
Post
5 min abs Coach's choice
Mobility ball on shoulders
Warm Up
Couch stretch
2x
10 wall walks
10 mirandas
10 hollow rocks
10 supermans
Strength
4x10
Front raises with dumb bells
Lateral raises
Bent over rows
WOD
4 rounds
400m run
20 burpees
rest 2 mins
Post
Mobility ball on shoulders/foam roll
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
