Warm Up
Couch stretch
90 sec. jumping jacks
1 min. plank
1 min. mtn climbers
1 min. plank
1 min. burpees
1 min. plank
WOD
40 min. Friday!
Post
Happy weekend y’all
Warm Up
Arm circles/shoulders
20 hollow rock to supermans on bar
40 RKB swings (lightweight)
20 push ups
20 goblet squats
40 RKB swings
Strength
Overhead squats
5x10
Butts!
5 rounds
30 seconds KB pass under lunge right
30 seconds KB pass under lunge left
30 seconds weighted jumping squats
1 min. rest
Guts!
4 rounds
30 seconds right knee up plank
30 seconds left knee up plank
30 seconds flutter kicks
30 seconds rest
Warm Up
Pass throughs
3 min. jumprope
25 squats
25 pushups
25 sit ups
25 scap pulls
Strength
Push press
7 min. EMOM
5 reps @ 60%
WOD
7 min. AMRAP
7 head cutters
7 Russian KB swings 53/35
7 burpees
Post
Coach’s choice
Warm Up
400m jog
2x
10 halos
5 headcutters
3 burpees
200m run
Strength
Deadlift
10 @ 30%
6 @ 50%
4x3 @ 80%
WOD
800m run
20 deadlifts 135/95
10 handstand push ups
400m run
20 deadlifts
20 HSPU
200m run
20 deadlifts
10 HSPU
Post
Walk 200m
Hamstring mobility
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