Blog
Warm Up
Pigeon/lizard
200m jog
2x: 20 walking lunges
15 ring rows
10 squats
5 burpees
Skill
Double unders
3 x 1 min. max effort
1 min. rest
WOD
20 min AMRAP
10 dumbbell snatch 50/30
20 reverse lunges -with weight over head on same side you're lunging with
30 double unders (sub 10 burpees)
Post
40 scorpions
Couch stretch 1 min each side
Warm Up
Shoulder stretches
7 mins of
7 wall balls
7 jumping jacks
7 push ups
Strength
Deadlift
6 x 3
Building to as heavy as possible
WOD
30 seconds work/30 seconds rest
45 seconds work/15 seconds rest
60 seconds of work
For total reps
Burpees
Toes to bar
Pull ups
Squats
Post
50 V-ups with PVC
Warm Up
Banded shoulders
100 jumping jacks
20 mirandas
20 scorpions
15 wall walks
15 jumping squats
Strength
Push press
5x10 - start out light
WOD
21-15-9
Thrusters
Hand stand push ups
Post
Calf smash with kb
Warm Up
Shoulder mobility with ball
2 min. run around room/400 and back with highknees etc...
2x
20 good mornings
20 tin shoulders
20 Russian kb swings
Butts and Guts
3 Rounds
1 Min Slow Split Squat Right
Rest
1 Min Slow Split Squat Left
Rest
1 Min Slow Romanian Deadlift
Rest
Go LIGHTER than you think and increase weight for round 2-3 if you can
Cardio
5 rounds
1 min double unders
1 min burpees
Post
4 rounds
30 seconds plank
30 seconds Russian twists
Warm Up
Pass throughs
3 mins jump rope
25 squats
25 push ups
25 sit ups
25 scap pulls
Strength
Front squats
10-8-6-4-2-10
Light to heavy to light
WOD
30-25-20-15-10-5
Wall balls 20/14
30 sec. rest in between sets
Post
80 weighted sit ups
Couch and hamstrings
Warm Up
Couch stretch
50 jumping jacks
20 Turkish get ups, no weight
50 jumping jacks
Strength
4 x 10
Ring dips
Arm curls
WOD
10 RFT
5 manmakers
10 sit ups
Post
Mobility band on hips/IT band
Warm Up
Deep squat stretch
200m jog
3 rounds
5 reverse burpees
10 hip bridges
15 PVC OH squats
Skill
Row review
then
500m max row
Combined 5 mins planks - add weight if able
WOD
10 min AMRAP
15 KB swings 53/35
15 SDHP with KB
5 burpees
Post
50 med ball mtn climbers
50 leg lifts
Warm Up
PVC mobility
2x
100 singles
20 walking lunges
15 sit ups
10
Strength
Overhead squats with 1 sec. pause on box.
5x5 - focus on form
WOD
For time
10 power cleans 95/65
5 jumping pull ups
9 power cleans
5 jumping pull ups
8 pc.....
.....
1 power clean
Post
5 mins. abs and hip mobility
Warm Up
Couch stretch
2 rounds
10 inch worms
10 jumping squats
10 push ups
Butts and Guts
4 Rounds (No measure)
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
12 mins. of:
100m sprints
Jog back
Post
Hamstrings
Warm Up
Pigeon/Lizards
200m row during warm up
3x
5 reverse burpees
10 hip bridges
15 push ups
Strength
20 turkish get ups
WOD
200m run then
21-15-9
Sit ups
Burpees
then
200m run
Post
75 partner leg tosses
