Warm Up
Couch stretch
KB warm up
Strength
Deadlift
5 x 3 @ 85%
WOD
28 minute workout
Post
100 sit ups
Warm Up
Pass throughs
Booty stretches
3x
20 hollow rocks
10 supermans
10 jumping lunges
WOD 1
4 rounds
20 KB right lunges (holding kb in opposite hand - with weight up)
20 KB left lunges
10 KB push press left
10 KB push press right
WOD 2
10 rounds for time
10 deadlifts 95/65
5 hang cleans
5 push press
Post
Happy Friday everyone!
Foam roll and mobility ball
Warm Up
200m jog
Lizard/pigeon/hip openers
10 leg swings front and back, sides
3x
10 mirandas
10 jumping squats
10 lunges
Butts & Guts
5 Rounds
Not for Time
12 Dumbbell Frog Squats
12 weighted rotating side planks
(12 each side)
RX: No real RX - go as heavy as you can with controlled movement for both!
Endurance
2 teams
Each team member will row 250 meters, 2 times, at max effort
When both teams are done: 1 min max effort burpees
No P.M. classes today! Come workout at 6am, 7:15am, or 8:30am.
Happy 4th of July!
Warm Up
Ankle mobility
3x
1 min singles
20 squats
20 scorpions
WOD
50-40-30-20-10
KB swings 53/35
Box jumps
Wall balls 20/14
Post
Happy 4th!
Warm Up
Pass throughs
2 rounds
20 hip bridges
10 KB swings - light
5 handstand kick ups
WOD 1
12 min AMRAP
5 burpee dumbell deadlift (50/30)
20 lunges with DB
WOD 2
7 min AMRAP
7 toes to bar
7 burpees
7 med ball cleans
Post
Mobility ball on front shoulders/pecs
The Zero Talent Challenge starts today!
You can still sign up at the gym today. $10 to enter.
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