Blog
Warm Up
Couch stretch-1 min each side .
Mobility ball work on shoulders
Arm circles, trunk twists, ankle mobility
2 rounds
30 squats
5 burpees
Skill
Hand stand progression to max hold against wall or free standing
WOD
20 min AMRAP
30 wall balls 20/14
5 wall walks
30 double unders
Post
5 mins plank
Front, side, side, front, superman
Banded stretches
Warm Up
400m jog
Pass throughs
3 rounds
10 PVC thrusters
10 box step ups
Strength
Deadlift
8 min EMOM
3 reps @ 60-70%
WOD
For time
3-6-9-12-15-18-21
Box jumps
KB swings 53/35
Post
KB smash on calves
Mobility ball on booty
Warm Up
Couch
90 seconds jumping jacks
20 turkish get ups - no weight
Strength
Turkish get ups
Heavy as possible with good form
WOD
3 rounds
400m run
10 pull ups
20 push ups
50 squats
Post
5 min abs -- you pick!
Warm Up
Banded shoulders
Russian baby makers
3 rounds
20 mtn climbers
20 scap pulls
10 squat to pull up bar hold
Strength
3 rounds
1 min. press hold (push press every 10 seconds)
1 min. front rack hold (front squat every 10 seconds)
1 min. deadlift hold (deadlift every 10 seconds)
rest 1 min
You pick your weight. Weight is score - try to use same weight throughout workout!
WOD
7 min AMRAP
(wo)man makers
Post
100 unbroken abmat sit ups
Mobility ball on booty
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
