Warm Up
Couch stretch
90 sec. jumping jacks
3 rounds
25 squats
20 sit ups
15 ring rows
WOD
40 min. Friday
Warm Up
Pigeon/lizards
200m jog
3x
10 - 3 second push up lowers
10 hip bridges
10 jumping squats
Butts & Guts
5 rounds
20 reverse inside lunges with dumbbells
20 jumping lunges, no weight
20 Russian KB swings
Rest 2 min. between rounds
Then
4 rounds
2 min. on
1 min. off
8 Russian twists
4 weighted sit ups
Use same weight for both
Post
Leg smash with barbell
Warm Up
Pass throughs
3 mins. jumprope
25 squats
25 pushups
25 sit ups
25 scap pulls
Strength
Squats
10-5-3-3-3-10
Build to 80%
WOD
50-40-30-20-10
Wall balls
Ball slams
200m on a machine for time
Banded hamstrings
Warm Up
Squat therapy stretches against rig
6 min. EMOM
30 mtn climbers
3 burpees
Strength
Floor press
5 x 1 min. AMRAP/1 min. rest
WOD
12 min. AMRAP
Headcutters
Pull ups
2,2,4,4,6,6...
Post
6 min. bar hang
Every time you drop, do 5 burpees
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