Warm Up
Banded hamstrings
20 lateral/side raises with little weight
20 Turkish get ups
Strength
Deadlift:
10-8-5-3-3-3-10
30%-80%-50%
WOD
50-40-30-20-10
Squats
KB swings
50 burpee buy in/out
Post
Mobility ball on shoulders
Warm Up
800 meter jog together
Strength
30 strict pull ups
5 pushups every time you rest
WOD
3 rounds
3 min. AMRAP
1 min. rest
Wall balls
Post
100 partner med ball sit ups
Warm Up
Pass throughs
Leg swings
20 side lunges left
20 side lunges right
40 frog jumps
Butts and Guts
4 rounds
15 single leg deadlift right
15 single leg deadlift left
10 shoot thrus
then
Part 2:
7 min. AMRAP
1 KB swing
2 goblet lunges
2 KB swings
2 goblet lunges
3 KB swings
3 goblet lunges
.....
Post
Box or bench plank reach ups
3 rounds
1 min. on 1 min. off
Warm Up
Shoulder openers
100 singles
3x
10 ring rows
15 sit ups
20 push press with PVC
Strength
Push press
AMRAP
5x
1 min on
1 min rest
WOD
50 manmakers for time
Post
8 min plank- every time you drop do 20 frog jumps
Warm Up
400m jog
30 scorpions
5 min. EMOM
3 burpees
5 push ups
10 squats
Strength
Back squats
5 x 20
WOD
12 min. AMRAP
3 strict pull ups
6 head cutters
9 box jumps 24/20"
Post
Hip openers
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