Blog
Warm Up
Banded shoulders
1 min jumping jacks
1 min sit ups
1 min squats
1 min push ups
1 min jumping jacks
Skill
Headstand and handstand work
Max effort hold
WOD
10 rounds
5 pull ups
5 thrusters 95/65
Post
5x10 weighted hip extensions
couch stretch 1 min. each side
Warm Up
Pigeon/lizard
200m jog
2x: 20 walking lunges
15 ring rows
10 squats
5 burpees
Strength
20 squats max
*start light and add 10-20 lbs. or so until you can't complete 20 reps unbroken
WOD
For time
50 devil press(30/20)
50 toes to bar
Post
Banded hamstrings
Warm Up
Couch and coffee
7 mins of
10 PVC thrusters
20 jumping jacks
10 push ups
Strength
4 x 5's shoulder press and push press
WOD
5 rounds
1 min. wall balls 20/14
1 min. dumbell snatch (l/r=1) 30/20
1 min. parallete jumpovers (l/r=1)
1 min. rest
Post
50 med ball sit ups
Shoulder mobility ball on floor
Warm Up
Banded shoulders
20 push ups
20 scorpions
20 jumping squats
20 mtn climbers
20 thrusters
Strength
Floor press
5 x 1 min. max/1 min. rest
As many reps as possible with your choice of weight
WOD
4 rounds
400m run
10 deadlifts 225/135
Post
3 x 10
Renegade rows
5 wall walks
Warm Up
Banded hamstrings
Review butts & guts movements
Butts & Guts
4 rounds (not for time!)
20 Elevated Sumo Squats
10 No Touch PAUSE Single Leg DL Right
10 No Touch PAUSE Single Leg DL Left
10 Shoot Throughs
30 Second Weighted Plank + Up Down
Cardio
20 minutes of
400m run
200 jog
*try to not stop moving the entire time - so rest on the 200s and shuffle if needed
Post
Roll it out!
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
