Warm Up
Couch stretch
3x
30 squats
30 KB swings
WOD
30 min. AMRAP
Post
Coach’s choice
Warm Up
Pass throughs
Booty stretches
3x
20 hollow rocks
10 supermans
10 jumping lunges
Strength
4 rounds
20 KB right box step ups (holding kb in opposite hand - with weight up)
20 KB left box step ups
10 KB push press left
10 KB push press right
WOD
21-15-9
Box jump burpees
Pull ups
Post
3x
20 sit ups
20 Russian twisits
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
10 down to 1
10 pause pistols right
10 pause pistols left
10 side lunges right (w/KB or DB)
10 side lunges left (w/KB or DB)
9 of each
8 of each
7 of each...
Down to 1
Endurance
2 teams
Each team member will row 250m, 2 times, max effort
When both teams are done: 1 min max effort burpees
Post
7 rounds
30 seconds alternating V - Ups
30 seconds off
Then
4 rounds
30 seconds plank with right hand up
30 sec rest
30 seconds plank with left hand up
30 sec rest
Warm Up
Ankle mobility
3x
1 min. singles
20 squats
20 scorpions
Strength
Shoulder press
5x10
building to heavy as possible
WOD
100 Russian KB swings
100 head cutters
100 frog jumps
Break it up however you like
Post
60 ring hold leg lifts
Shoulders with bands
Warm Up
Pass throughs
2x
20 hip bridges
10 KB swings - light
5 handstand kick ups
Strength
Muscle up accessory work
3x5
Ring rows
Shoot throughs
Ring dips
WOD
3 rounds for time
100 double unders
20 deadlifts 95/65
20 hang cleans
20 push press
Post
Forearm stretches/smash on KB
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