Warm Up
Shoulder openers - 20 each side
200m jog
2x
10 halos
10 Russian KB swings
10 head cutters
Strength
3 x 1 min. max effort for calories
Air bike
Rower
Ski erg
WOD
20 min. circuit
1 min. cardio
1 min. plank
Post
Coach’s choice
Warm Up
Banded shoulders
Arm circles
3X
10 scap pulls
20 frog jumps
10 push ups
then jog 200m
WOD
40 min. Friday
Warm Up
Hip openers
200m jog
10x
Pass throughs
Around the worlds
Good mornings
Leg swings
Jumping squats
Kick to handstand
Butts & Guts
4 rounds
15 stiff legged "no touch" deadlifts
30 jumping lunges
then
3 rounds
1 min. side plank with weight right
15 side plank pass throughs right
Rest 1 min.
1 min. side plank with weight left
15 side plank pass throughs right
Rest 1 min.
Max L-sit hang
Post
Coach's choice mobility
Warm Up
Samson stretch
2 mins. jump rope
10 rounds Bear complex with PVC
Strength
5 x 5 of 3 DL + C
WOD
Slow jog 400m as group
Rest 1 min.
400m SPRINT
Rest 5 min.
1 min. max burpees
Post
80 weighted Russian twists
Warm Up
Couch/pigeon
Banded walks
100 jumping jacks
20 push up to plank on elbows
10 reverse burpees
Strength
20 turkish get ups
Heavy as possible for last 10
WOD
13 min. AMRAP
200m run
13 wall balls
13 sit ups with medicine ball
Post
5 min. plank
Foam roll legs
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