Blog
Warm Up
Couch
Run 200m
KB warm up
3x
10 tiny lumberjacks
10 goblet squats
10 figure 8's
Run 200
WOD 1
12 min. EMOM
Min. 1
8 burpees
Min. 2
10 head cutters 53/35
Min. 3
12 goblet squats 53/35
WOD 2
12 min AMRAP
200m run
20 Russian KB swings 53/35
10 sit ups
Post
5 mins. coach's choice
Warm Up
Shoulder openers
100 jumping jacks
30 lunges
30 scorpions
20 dead bugs
50 jumping jacks
Strength
Floor press
10 @ 30%
5 @ 50%
3 @ 80%
2 @ 90%
1 @ ? - keep going
WOD
70 frog jumps
60 push ups
50 box jumps
40 KB Russian KB swings
30 KB clean and press (30 left and right)
20 toes to bar
10 burpee pull ups
Post
100 bar hang leg lifts
Warm Up
Pigeon/Lizards
200m row during warm up
3 rounds
10-3 second squats
10 hip bridges
10 push ups
Butts & Guts
4 Rounds
NOT for time
15 Good Mornings
15 Bench Roll Ups
15 Single Leg Deadlift Right
15 Single Leg Deadlift Left
1 Min Plank Dumbbell Pass Reps
WOD
3 rounds
Max effort hammer curls to failure
Max effort banded tricep extensions to failure
Post
Jog 200m
Pigeon/lizard/hamstrings
Warm Up
100 singles
4x
10 scap pulls
5 squat jump to pull up
5 reverse burpees
WOD 1
Tabata
Row - for total cals
Rest 1 min.
Strict pull ups - total reps
Rest 1 min.
Goblet squats 53/35 - total reps
Rest 1 min.
Russian KB swings 53/35 - total reps
then rest 1 minute
WOD 2
5 min. wall sit
5 burpees every time off wall
Post
3 mins max sit ups
10 inch worms
Warm Up
400 meter jog
Pass throughs
4 rounds
5 wall balls
5 med ball push ups
5 med ball cleans
Strength
Push press review
Tabata
Push press with bar- do not set bar on ground during rest
45/35
WOD
200 DUs
10 dumbbell box step ups #40/20
100 DUs
20 dumbbell box step ups
50 DUs
30 dumbbell box step ups
Post
Walk 200 meters
Work foam roller on legs and shoulders
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
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
