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