Blog
Warm Up
2x
10 good mornings
20 hollow rocks
20 supermans
Strength
Ab circuit
2 rounds
1 min each
Sit ups
Russian twists w/weight
Plank
Toes to bar
Rest
WOD
11 min AMRAP
10 box jumps 24/20
10 weighted box step ups
10 KB push press (5 each side)
Post
Banded shoulders and couch stretch
Warm Up
Pass throughs
1 min singles
2x
5 strict pull ups
20 leg lifts
10 pushups
1 min singles
Skill
Double Under work then:
3 rounds
1 min max
1 min rest
WOD
22's
22 push press 95/65
22 pull ups
22 sit ups
22 deadlifts
22 pushups
22 back squats
22 KB swings 53/35
22 lunges
22 burpees
Post
Roll out/mobility ball
Warm Up
Couch stretch
200m run
20 mirandas
20 hollow rocks
20 tin soldiers
20 hip bridges
50 jumping jacks
Strength
Back squat
15 mins to build to max
WOD
5 rounds
20 dumbbell snatch
200m run
Post
5 x max L-sit hold
Warm Up
Pass throughs
2x
1 min. Russian KB swings
1 min. squats
1 min. KB push ups
Strength
7 min. AMRAP
3 deadlifts 135/95
3 hang clean
3 push press
WOD
10 min. AMRAP
30 DUs
20 jumping lunges
10 sit ups
Post
3 x 20 windshield wipers
Happy weekend!
Warm Up
Banded hamstrings
200m jog
Butts & Guts
4 Rounds Not For Time
30 banded side step left
15 banded good mornings
30 banded side step right
15 good mornings
30 banded walk step forward
15 good mornings
30 banded walk steps back
15 good mornings
Endurance
12 min AMRAP
200m farmers carry, choose your adventure for
weight
200m run
Post
4 rounds max L sit
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
