Warm Up
400m run
30 good mornings
30 hip bridges
30 hollow rocks
30 supermans
200m run
Strength
50 DB clean and press
WOD
10 rounds
6 push ups + 1 renegade row
12 DB squats
Post
40 half get ups
Warm Up
Squats/leg stretch
800m jog together
Bring sally up squats
WOD
40 mins
Run 1 mile
then AMRAP of:
100 sit ups
90 squats
80 Russian KB swings
70 KB push press
60 jumping lunges
50 box jumps
40 pull ups
30 headcutters
20 toes to bar
10 burpees
Post
Have a great weekend!
Warm Up
Hip openers
400m jog
Butts & Guts
5 Rounds (Not for Time)
15 Good Mornings
15 Lunge + Lunge + Box Jump
10 Half Get Ups Right
10 Half Get Ups Left
then
6 Rounds
1 Min alternating Up/Down Plank
30 Seconds Rest
Post
Coach's choice mobility
Warm Up
Shoulder openers
100 singles
3x
10 deck squats
10 jumping pull ups
10 kick up into hand stands
Skill
Toes to bar practice, then:
9 min. AMRAP
Every 1:30
30 mtn climbers
WOD
Partner WOD
100 burpees/deadhang with bar 135/95
100 medball sit ups
100 squats/bar held above ahead 95/65
100 wall balls/plank position
200m run
Post
Hi fives and couch stretch
Warm Up
100 jumping jacks
Bear crawl forward/backwards
Crab walk (hips up!) forward and backwards
40 frog hops
30 superman/hollow rocks on bar
20 V ups
10 burpees
Strength
10 mins
Laps (down and back)
Bear crawl while pushing dumbbells across floor
WOD
5 rounds
25 abmat sit ups
15 push press 95/65
25 double unders
Post
3 min. bar hang with knees above hips
Every time you drop 10 sit ups
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