Warm Up
Shoulder openers
200m jog
7 mins
10 jumping squats
5 head cutters
5 KB swings
Strength
3x1 min. max effort
Cals on air bike,rower, & ski erg
WOD
20 minute circuit
1 min cardio
1 min plank
Compare to 9.3
Post
Coach’s choice
Warm Up
2 mins. arm circles
2x
20 walking lunges
15 push ups
10 squats
5 burpees
WOD
40 min. Friday!
Warm Up
Butts and Guts
15 min. AMRAP
20 stiff legged deadlift
10 weighted step ups right
10 weighted step ups left
20 up and over crunches
20 out and back crunches
Endurance
2k row or ski
or
2 mile bike
Post
5 Rounds
:30 On
:30 Off
Plank Step Ups on Ball/Box
Warm Up
Pigeon and lizard
200m row/bike/ski
3x
10 hip bridges
15 push ups
200m row/bike/ski
Strength
15 mins. Turkish get ups
WOD
Partner WOD
100 burpee buy in
5K row or 5 mile bike
400m run together
Post
50 windshield wipers
Shoulder mobility work
Warm Up
Banded shoulders
5x
10 lunges
10 scap pulls
3 reverse burpees
Strength
15 mins. to build to heavy bear complex
WOD
10-9-8-7-6-5-4-3-2-1
Headcutters 53/35
Russian KB swings
Post
3 x 1 minute wall sit holding weight plate out in front
1 min. rest in between
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