Warm Up
Hip openers
30 tin soldiers
30 trunk twists w/PVC
30 good mornings
30 thrusters w/PVC
Strength
Deadlift
15 mins to build to max
WOD
9 min. AMRAP
9 box jumps
9 renegade rows (l/r=1)
Post
3x10 ab roll outs w/barbell
20 sit ups in between
Warm Up
Pass throughs
200 m jog
20 squats
20 scap pulls
20 hollow rock to superman rolls
20 lunges
Strength
Pull up negatives
15 x 5 second negatives
Push up negatives
15 x 5 second negatives
WOD
5 rounds for time
10 thrusters 95/65
20 sit ups
30 bar hop overs
Post
Mobility ball/roll out lats
Warm Up
Calf/ankle stretches
1 min plank
1 min squat hold
1 min hollow rock
1 min jumping jacks
Skill
Double/single unders
Skill work
10 mins to get unbroken max and single max
WOD
100 double unders
30 hand release push ups
50 KB swings 53/35
30 hand release push ups
100 double unders
Post
5 min coach's choice abs
Calf smash
Warm Up
Banded hamstrings/calves
200m jog
8 rounds bear complex with bar
200m jog
Strength
Back Squat
10-5-5-5-5-10
Build to heavy and then back off set
WOD
Elizabeth
21-15-9
Power cleans 135/95
Ring dips
Post
Happy Friday everyone! Hi fives!
Warm Up
Lizard/pigeon/hip openers
3x
1 min. singles
20 squats
20 scorpions
Strength
Deadlift
7 min. EMOM
5 @ bodyweight - or a weight thats challenging by last few sets
WOD
4 rounds
3 min. AMRAP
Man makers
1 min. rest
Post
Coach's choice
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