Warm Up
Pass throughs
3 mins. jump rope
25 squats
25 pushups
25 sit ups
25 scap pulls
WOD
100 wall balls
50 burpees
100 sit ups
50 burpees
100 pull ups
Post
Couch and hamstrings
Warm Up
Couch stretch
50 jumping jacks
20 turkish get ups with no weight
50 jumping jacks
Strength
4x10
Ring dips
Arm curls
WOD
3 rounds
400m run
21 deadlifts 185/115
Post
4 min plank
Warm Up
Deep squat stretch
200 m jog
3 rounds:
5 reverse burpees
10 hip bridges
15 PVC overhead squats
Strength
Front squat
4 x 12
Heavy as possible
WOD
21-18-15-12-9-6-3
Med ball cleans
Toes to bar
Post
5x10
Ab rolls outs with barbell
V ups
Warm Up
Banded shoulders
Russian baby makers
3x
20 Mtn. climbers
20 Scap pulls
10 Squat to pull up bar hold
Strength
Squats
5 x 5 @ 70% ish
WOD
200m run
3 rounds
50 double unders
30 push ups
10 thrusters 95/65
Finish with 200 m run
Post
100 unbroken abmat sit ups
Mobility ball on feet
Warm Up
200m jog
20 good mornings
20 tin soldiers
20 mirandas
20 hand release push ups
20 knee tucks
50 jumping jacks
Strength
7 min. EMOM
3 thrusters
WOD
8 min. AMRAP
21-15-9
Deadlifts 185/115
Handstand pushups
Post
3 x 1 min. wall sit while holding weight plate in front
Pigeon/lizard
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