Blog
Warm Up
Couch/shoulder stretches
50 jumping jacks
20 squats 2 sec pause at bottom
10 hand release pushups
10 scorpions
WOD
5 rounds
5 min. AMRAP
400m run
then with remaining time:
Cindy (5-10-15)
Rest one minute between rounds
Score is number of rounds of cindy
Post
Mobility ball on front shoulders/pecs
Warm Up
400m jog
Pass throughs
4x
5 wall balls
5 med ball push ups
5 med ball cleans
Strength
Deadlifts
Warm up to 80%
then 5x3 @ 80%
WOD
15 min. AMRAP
20 DB hop overs
10 sit ups
5 manmakers
Post
50 Russian twists w/med ball 20/10
50 weighted sit ups
Warm Up
400m jog
20 good mornings w/PVC
20 lunges right
20 lunges left
Butts & Guts
4 rounds
12 good mornings
8 split squats right
8 split squats left
1 min. rest
Endurance
8 min. AMRAP
50 double unders or singles
10 burpees
Post
6 min. plank hold
Every time you come down do 8 love taps
Warm Up
100 singles
4x
10 scap pulls
5 squat jump to pull up
5 frog jumps
Strength
Row 500m for time
WOD
4 rounds
30 x 30s
Jumping lunges
Burpees
Push ups
KB swings
Post
6 mins. coach's choice abs/core
Warm Up
Pigeon/lizards
200m jog
3x
10 - 3 second push up lowers
10 scorpions
10 jumping squats
Strength
20 pull ups
Strict then 3 second lower
20 push ups with weight
3 second lower
WOD
50-40-30-20-10
Wall balls
Ball slams
Post
Walk 200m
Work foam roller on legs and shoulders
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
