Warm Up
Shoulder openers
KB warm up
7 min EMOM
5 KB swings
5 goblet squats
5 headcutters
WOD
40 min. of work
Post
Jog 200
Banded hamstrings/foam roll
Warm Up
400m jog
100 jumping jacks
1 min banded monster walk
1 min banded walk left
1 min banded walk right
400m jog
Strength
Deadlift
50% of 1RM
5 rounds
45 seconds work 15 seonds rest
WOD
5 min. AMRAP
10 box jumps 30/24
10 pull ups
5 strict pull ups
4 min AMRAP
3 min AMRAP
rest 1 min after each AMRAP
Post
100 med ball partner passes
Warm Up
Pigeon/lizard
Bear crawl down
Bear crawl backwards
Crab walk down and back
100 jumping jacks
Butts & Guts
4 rounds
Not for time
10 Reverse Lunge Step Up Right
10 Reverse Lunge Step Up Left
1 Min Banded KB Side Step Alternating
Endurance
In 2 teams
Each team rows 2500m, switching out once max effort fades
While waiting, each team must have 100lbs off the ground. Can be KBs, plates, dumbbells, etc.
Post
Jog 200m
Pigeon/lizard/hamstrings
Warm Up
Couch
100 singles
3x
5 pushups
10 sit ups
10 frog jumps
10 squats
WOD 1
15 min AMRAP
5 man makers 40/20
15 dumbbell burpee box step ups 40/20 (dumbbell weight)
*Box height should be just below knees*
WOD 2
3 rounds
10 DB front raises
10 DB lateral raises
10 DB tricep extensions
Post
2x max ring hold for time
400m jog
Warm Up
400m jog
Pass throughs
3x
10 squats
10 frog jumps
10 knee tucks
5 burpees
Strength
Back squats
10 @30%
8 @ 50%
6 @ 60 %
4 @ 80%
2 @ 90%
10 @ 50%
WOD
10 rounds for time
10 parallette shoot throughs
20 hop overs
Post
Walk 200 meters
Work foam roller on legs and shoulders
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