Blog
Warm Up
Pass throughs
3 rounds
20 hip bridges
20 scorpions
20 PVC thrusters
Strength
5 rounds (l+r=1)
360 degree lunges while holding KB
10 squats to kneeling with KB
WOD
2 min. circuits, rest 30 seconds
KB swings 53/35
Goblet squats 53/35
Row for calories
Goblet squats 53/35
Burpees
*Score is total reps & cals
Post
Hip openers
Warm Up
Banded hamstrings
200m jog
2x
30 russian KB swings
20 squats
10 push ups
5 burpees
Strength
6 min EMOM
5 thrusters @ 60-70% of push press
WOD
12 MIN AMRAP
5 KB snatches, left side
5 KB push press, left side
5 KB snatches, right side
5 KB push press, right side
20 squats
Post
Roll out with barbell:
Quads/IT band
Shoulders/biceps
Warm Up
Couch stretch
25 squats
25 push ups
25 sit ups
25 hollow rocks
25 supermans
15 mirandas
Strength
Pull up negatives
Push up negatives
5x3 - 5 seconds on the way down
WOD
4 rounds
200m run
10 DB clean and press
10 DB push ups
Post
8 min plank with love taps
Mobility ball on shoulders
Warm Up
200 m jog
1 min squats
1 min wall walks
1 min jumping jacks
1 min jumping squats
Strength
Back Squat
7 min EMOM
3 reps @ 70ish
Push ups:
3 x 1 min max push ups/1 min rest
WOD
Jenna
8 min AMRAP
5 chest to bar pull ups
5 wall balls 20/14
5 toes to bar
Post
5 mins abs and celebrate Jenna!!!
Warm Up
Pass throughs
1 min singles
2 rounds
5 strict pull ups
20 leg lifts
10 pushups
1 min singles
Butts & Guts
Every 2 minutes for 12 minutes (6 Rounds)
12 Sumo Stance RDLs
12 Walking Lunges
Men - Try 50#ish DBs
Women - Try 30-35#ish DBs
then:
8 Min AMRAP
6 Around the Worlds
24 Russian Twists
Weight for Russian Twists - Up to you but try:
Men - 25-35#
Women - 15-20#
Post
400 m jog for cool down
20 mirandas
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
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
