Jenna's LAST DAY coaching!
6:00am
...and the workout is Coach's choice!
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
Jenna's Going Away Party is tonight at 6:30pm at the gym! Bring a snack to share and come toast her on her new job!
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
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!