Warm Up
PVC pass throughs
2 rounds
10 good mornings
20 hollow rocks
20 supermans
Strength
Bear complex review
WOD
30 min AMRAP
200m run
1 round bear complex (7 times) 45/35
10 burpees
Slow and steady y'all
Post
Banded shoulders and couch
Warm Up
Banded shoulders
Stretch calves and hamstrings
2 min. run around room (high knees, butt kicks, crab walk, skip, etc…)
2 rounds
20 one legged squats
20 sit ups
Strength
Muscle up work
3x5
Ring rows
Shooting shoulders through
Dips
5 mins to attempt muscle ups!
WOD
5 rounds
5 pull ups
10 box jumps 24/20
15 KB swings 53/35
Post
100 partner medball twists
Monthly Challenge!
Click here to compare to 4/2/18
Warm Up
Couch stretch
400m run
20 mirandas
20 high knee stretches
20 tin soldiers
20 hip bridges
50 butt kicks
Strength
1 min. maxes
Burpees
Sit ups
Squats
Pushups
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 hamstrings
100 jumping jacks
3 rounds
30 Russian KB swings
20 line jumps-- 10 f/b 10 l/r
10 KB cleans
Strength
Deadlifts:
6x3 @ 70-80%
WOD
10 power cleans 135/95
1 burpee over bar
9 power cleans
2 bob
8 pc's
3 bob
7 pc's
4 bob
6 pc's
5 bob
5 pc's
6 bob
4 pc's
7 bob
3pc's
8 pc
2 pc's
9 bob
1 pc
10 bob
Post
Foam roll and high 5's!
Warm Up
PVC pass throughs, good mornings/leg swings/leg warm ups
Butts & Guts
5 Rounds
30 Seconds Weighted Side Step Up Right
30 Seconds Rest
30 Seconds Weighted Side Step up Left
30 Seconds Rest
30 Seconds Weighted Reverse Lunge Right
30 Seconds Rest
30 Seconds Reverse Lunge Left
30 Seconds Rest
30 Seconds Right Arm to Left Toe Weighted Crunch
30 Seconds Rest
30 Seconds Left Arm to Right Toe Weighted Crunch
30 Seconds Rest
Endurance
16 min clock
4 min. rounds
Box jump overs
Burpees
Double unders
Row for calories
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!