Blog
Warm Up
Couch/shoulder stretches
50 jumping jacks
20 squats 2 sec pause at bottom
10 hand release pushups
10 scorpions
WOD
Tabata
Sit ups
Box jumps
then
Cindy
20 min. AMRAP
5 pull ups
10 push ups
15 squats
Post
60 ring hold leg lifts
Shoulders with bands
Warm Up
Banded hamstrings/calves
200m jog
8 rounds bear complex with bar
200m jog
Strength
Hang cleans
5x5 building to heavy as possible
WOD
10 min. AMRAP
15 KB swings 53/35
15 SDHP with KB
5 burpees
Post
3 rounds
30 seconds flutter kicks
30 seconds hollow rocks
Warm Up
Lizard/pigeon/hip openers
2x
1 min singles
20 squats
20 scorpions
Butts & Guts
4 Rounds
Not for Time
20 Banded Crunches
15 Reverse Lunge/Rev Lunge + Swing
10 Half Get Up Right
10 Half Get Up Left
10 Glute Bridge Up
Endurance
Double unders
12 mins to perform one min max and max unbroken
Post
Hips and hamstrings
Warm Up
Pass throughs
3x
10 box push ups
10 box step ups
5 kick up to hand stands
Strength
Back squats
10 min. EMOM
10 reps @ 135/95
WOD
30-20-10-20-30
Weighted box step ups 40/20
1 min. plank between each set
Post
50 weight plate sit ups
50 russian twists
Warm Up
2x
10 inch worms
10 jumping squats
10 mtn climbers
10 good mornings
Strength
3x20 pistols
3x5 3 second lowers on pull ups
WOD
6 rounds for time
30 double unders
10 pull ups
Post
5 min coachs choice abs
Mobility ball on front shoulders/pecs
Warm Up
Couch stretch
400m run
20 mirandas
20 kigh kneee stretches
20 tin soldiers
20 hip bridges
50 butt kicks
Strength
Push press
8 min. EMOM
5 @ 50%
WOD
10 min AMRAP
10 KB swings
10 goblet squats
*every minute do 3 burpees
Post
60 ring hold leg lifts
Shoulders with bands
Warm Up
Banded shoulders/arm circles
50 jumping jacks
20 push ups
20 scorpions
50 mtn climbers
50 jumping jacks
Strength
5 rounds
5 mins. work/rest 1 min.
Rd 1: Cindy
Rd 2: Wall sit (every time you come out do 5 sit ups)
Rd 3: Bar hang (every time you drop do 5 burpees)
Rd 4: Plank (every time you come down do 5 jumping squats)
Rd 5: Cindy
*Score is rounds of Cindy on your last round
Post
Shoulder mobility!
Warm Up
2 mins running around room (high knees/butt kicks, etc...)
20 good mornings
20 leg swings
20 3 second count squats
Butts and Guts
Metcon (Weight)
4 Rounds Not For Time
10 Bulgarian Deadlift Right
20 Bulgarian Jumping Lunges Right
10 Bulgarian Deadlift Left
20 Bulgarian Jumping Lunges Left
Endurance
7 minutes of burpees
Max effort
Post
4 Rounds Not for Time
15 Stability Crunches
10 Plank Step Up and Down (Alternating Sides)
Warm Up
Couch stretch with leg extended
Pass throughs
2x 20 hollow rocks
20 supermans
10 pushups w/3 second lower
Strength
3 rounds
90 seconds each of :
Station 1: 5 x 3 seconds CHIN up negatives
Station 2: 5 x goblet squats (3 seconds on way down, 2 second at bottom)
Station 3: 45 second hold of hollow rock
Station 4: reverse snow angels
WOD
7 rounds for time
5 one arm KB swings left
5 one arm KB swings right
5 one leg box step ups left
5 one leg box step ups right
10 box jumps
Post
3 x 1 min wall sit with plate/1 min rest
WARM UP:
Banded Hamstrings
50 lunges
30 hip bridges
20 bird dogs
10 burpees
STRENGTH:
10 MIN EMOM:
3 REPS POWER CLEAN@70% (ISH)
WOD:
8 MIN AMRAP:
1 Deadlift 225/155)
1 toes to bar
2,2, 3,3, etc.... for 8 mins
POST:
Banded shoulders and hip mobility
