Warm Up
Shoulder openers
7 min EMOM
5 frog jumps
5 squats
3 burpees
Strength
Tabata
Push press 35/45
1 min. rest
Squats
WOD
AMRAP
10 KB swings 53/35
10 head cutters
10 goblet squats
Score is total reps
Post
Jog 200
Banded hamstrings/foam roll
Warm Up
Shoulder openers
100 jumping jacks
30 lunges
30 scorpions
20 dead bugs
50 jumping jacks
Strength
Push press
10 @ 30%
6 @ 50%
3 @ 80%
Max out
WOD
12 min. AMRAP
20 DB snatch
20 Mtn climbers
200m run
Post
50 russian twists with med ball 20/10
50 weighted sit ups
Warm Up
Pigeon/Lizards
200m jog
3 rounds
10 - 3 second push up lowers
10 hip bridges
10 jumping squats
Butts & Guts
10 Min AMRAP
Get as far as you can:
2 Single Leg Deadlifts
(one right, one left)
2 Step Ups
(one right, one left)
4 Single Leg Deadlifts
(alternating legs)
4 Step Ups
(alternating legs)
Guts
In 4 Min get as far as you can:
1 V-Up
1 Super Man
2 V-Up
2 Super Man
3 V-Up
3 Super Man
....keep adding
Rest 4 Min
Repeat
Post
Mobility on shoulders with bands and mobility ball
Warm Up
100 singles
4x
10 scap pulls
5 squat jump to pull up
5 frog jumps
Skill
Box Jumps!
15 mins to work on max height
WOD
3 rounds
10 deadlift @ body weight, Rx+ at 115%
25 box jumps 24/20
Post
6 min coach's choice abs/core
Warm Up
400 meter jog
Pass throughs
4x
5 wall balls
5 med ball push ups
5 med ball cleans
Strength
Front squats
5 rounds
1 min max effort
1 min rest 95/65
WOD
15 min AMRAP
7 burpee pull ups
15 thrusters 75/45
Post
Walk 200 meters
Work foam roller on legs and shoulders
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
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