Blog
Warm Up
Couch stretch
400m run
20 mirandas
20 high knee stretches
20 tin soldiers
20 hip bridges
50 butt kicks
Strength
Push press
8 min. EMOM
5 @ 60%
WOD
12 min. AMRAP
Cindy
Every min. 3 burpees
Post
5 min coach’s choice abs
Mobility ball on front shoulders/pecs
Warm Up
Couch/shoulder openers
20 Turkish get ups with light weight
WOD
40 min. Friday
Post
Walk 200m
Work foam roller on legs and shoulders
Warm Up
Hip openers
2x
20 squats stance to knees
10 push ups
5 kick ups to hand stands
Butts & Guts
5 rounds
30 seconds KB pass under lunge right
30 seconds KB pass under lunge left
30 weighted jumping squats
1 min. rest
then
3x
30 seconds max effort on a machine
30 seconds rest
Post
4 rounds
30 seconds right knee up plank
30 seconds rest
30 seconds left knee up plank
30 seconds rest
30 seconds flutter kicks
30 seconds rest
Warm Up
400m jog
Pass throughs
2x
10 squats
10 frog jumps
10 knee tucks
5 burpees
Skill
Double under work
then:
1 min. max effort
rest 1 min.
2 min. max effort
rest 1 min.
3 min. max effort
Score is total reps
WOD
3 min. AMRAP
Burpees
rest 1 min.
3 min. AMRAP
Burpee box jumps
rest 1 min.
3 min. box jumps
Post
Shoulder mobility
Warm Up
Theraband shoulders
Strength
Deadlift
5 min. to warm up to 70%
6 min. EMOM 4 reps
WOD
10 rounds
3 manmakers
20 mountain climbers
20 DB hop overs
Post
Coach’s choice abs
Warm Up
Pigeon/Lizards
Bear crawl down
Bear crawl backwards
Crab walk down and back
100 jumping jacks
Strength
Shoulder press
5 rounds 45/35
1 min. max effort reps
1 min. rest
WOD
12 min. AMRAP
200m run
10 DB snatch 40/20
10 sit ups
Post
60 ring hold leg lifts
Mobility ball in pecks/shoulders
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
