Warm Up
Couch stretch
Banded walks
7 min. EMOM
5 KB swings
5 goblet squats
5 headcutters
Strength
Deadlift
10-8-3-3-3-10
WOD
3 min. AMRAP
7 deadlifts 65/45
7 hang cleans
7 push press
Rest 1 min.
Repeat 2x
Post
100 sit ups
Warm Up
Banded hamstrings/calves
200m jog
8 rounds bear complex with bar
200m jog
WOD
40 min. Friday!
Post
3 rounds
30 seconds flutter kicks
30 seconds hollow rocks
Warm Up
Lizard/pigeon/hip openers
2x
1 min. singles
20 squats
20 scorpions
Butts & Guts
1 - 10
Good morning
Back squat
Rest 3 min.
10 - 1
Good morning
Back squat
then
4 rounds
10 single leg DL with knee up right
10 single leg DL with knee up left
20 plank dumbbell crossover + raise (10 each side alternating)
20 second weighted hollow hold
Post
Hips and hamstrings
Warm Up
Pass throughs
2x
10 box push ups
10 box step ups
10 squats with 3 second hold at bottom
Strength
Back squats
10 min. EMOM - 10 reps
Rx weight 135/95
WOD
Tabata for total reps
Row/bike/ski for calories
Wall balls
KB swings
Burpees
Post
50 weight plate sit ups
50 russian sit ups
Warm Up
2x
10 inch worms
20 squats w/barbell
20 push press
20 good mornings w/barbell
Strength
3 x 20 pistols
3 x 5 3 second lowers on pull ups
WOD
6 rounds for time
12 head cutters 53/35
12 burpees
24 mtn climbers
Post
60 ring hold leg lifts
Shoulders with bands
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