Blog
Warm Up
Couch stretch
50 jumping jacks
20 turkish get ups with no weight
50 jumping jacks
Strength
Bring sally up squats with bar
then,
3 x 20
reverse lunges w/weight over head
30 sec. squat hold in between
WOD
Tabata (w/1 min. rest between movements)
Wall balls
Pull ups
Sit ups
Goblet squats
Post
3 x 1 min. wall sit/1 min. rest with plate
Warm Up
Pass throughs
100 jumping jacks
20 mirandas
20 scorpions
15 wall walks
15 jumping squats
Strength
4x10
Front raises
Side raises
Bent over rows
all w/dumbbells
WOD
4 rounds
3 min. amrap
3 power cleans (135/95)
6 push ups
9 squats
1 min rest
Post
Banded shoulder work
Warm Up
Pass throughs
3x
10 push ups
10 hip bridges
10 knee tucks
Strength
5 x 3
High hang snatch
Overhead squat
WOD
200m run
21 weighted box step ups 53/35
21 kettlebell swings 53/35
200m run
15 step ups
15 KB swings
200m run
9 step ups
9 KB swings
200m run
Post
4 mins. plank
Warm Up
Pass throughs
50 jumping jacks
20 lunges
20 mountain climbers
20 PVC thrusters
20 PVC hop overs
WOD
Filthy 50
50 box jumps
50 jumping pull ups
50 KB swings 53/35
50 knees to elbows
50 push press 45/35
50 supermans
50 wall balls
50 burpees
50 double unders
Post
Couch stretch and happy weekend!
Warm Up
Banded shoulders
3x
10 dead bugs
10 push ups
5 burpees
Strength
Push press
5 x10
Heavy as possible
WOD
Every 2 mins. for 8 rounds
2 deadlifts
2 hang cleans
2 squat cleans
Post
60 (each) partner medball sit ups
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
