40 min. Friday!
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
Back squats
5x10
3 sec pause at bottom
Butts and Guts!
4 rounds
Not for time
10 single leg Hip thrusts right
10 single leg Hip thrusts left
15 goblet reverse lunge right
15 goblet reverse lunge left
20 love taps
30 Russian twists
Warm Up
Pass throughs
200m jog
3x
15 knee tucks
15 pushups
16 lunges
Strength
Circuits
3 rounds
1 min. each
DB lunges
Clean and press
Bent over rows
WOD
10 min. AMRAP
10 DB snatch 40/20
10 pull ups
10 jumping lunges
Post
Shoulders
Warm Up
Shoulders
7 min. EMOM
10 jumping squats
5 pushups
3 burpees
1 min. plank transitioning from elbows to hands
Strength
50 halos
Start at 50%, then work up to Rx
WOD
Partner WOD
1 min. each:
Rd 1 - squats with bar
Rd 2 - push press
Rd 3 - cals on machine
Post
Coach’s choice abs
Warm Up
Samson stretch
Burgerner
Bear complex
Strength
Hang power clean
10-8-6-4-2-2-10
WOD
Swinging Annie
50-40-30-20-10
DUs
KBS
Sit ups
Post
Coach’s choice
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