Warm Up
Pass throughs
2x
20 hip bridges
10 kb swings
5 wall walks
Strength
Push press
8 min EMOM
3 reps at 60-70%
WOD
4 rounds
200m plate pinch carry
10 burpee box jumps
Post
50 sit ups with weight plate
50 russian twists
Warm Up
Banded shoulders
2x 10 inch worms
10 jumping squats
10 mtn climbers
10 good mornings
Strength
Floor press
10-5-5-5-5-10
Build to heavy and then back off set
WOD
1 mile run
rest 2 mins
800m run
rest 2 mins
400m run
rest 2 mins
200m run
Post
Mobility ball on front shoulders/pecs
Warm Up
Couch stretch
400 m run
20 mirandas
20 high knee stretches
20 tin soldiers
20 hip bridges
50 butt kicks
Strength
1 min. maxes
Burpees
Sit ups
Squats
Push ups
1 min rest in between
WOD
200m run
21 SDHP 95/65
200m run
15 SDHP
200m run
9 SDHP
200m run
Post
60 ring hold leg lifts
Shoulders with bands
Warm Up
Banded shoulders
100 jumping jacks
20 mirandas
20 scorpions
15 wall walks
15 jumping squats
Strength
Over head squats
Form review
5x5
Heavy as possible without losing form
WOD
100 double unders
50 KB swings 53/35
100 double unders
50 KB swings
400m run
Post
15 wall walks
Calf smash with kb
Warm Up
Shoulder mobility with ball
2 min. run around room/400 and back with high knees etc...
2x 20 good mornings
20 tin shoulders
20 Russian KB swings
Strength
6 min. abs - coach's choice
WOD
4 rounds
3 min. AMRAP
5 hang cleans
5 push press
10 bar hop overs
1 min. rest between rounds
Post
5 mins. coach's choice
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