Blog
Warm Up
Couch
Banded hips
7 min. EMOM
5 goblet squats
5 head cutters
3 burpees
Strength
Dips and pull ups
3x10
3 sec. counts on way down
WOD
For time
30 burpees
50 wall balls
40 head cutters 35/26
30 toes to bar
40 headcutters 35/26
50 wall balls
30 burpees
Post
60 ring hold leg lifts
40 min. Friday!
Warm Up
Shoulder stretches/warm up
Hop on a machine
1 min. mellow
1 min. squat hold
1 min. hard
1 min. plank hold
1 min. hard
Bar hang
Strength
Shoulder press
5 rounds
1 min. on/1 min. off
Max reps
WOD
3x
1 min.: 3 sec down/3 sec up DB split squat right
1 min.: 3 sec down/3 sec up DB split squat left
1 min.: 3 sec down/3 sec up stiff legged deadlift (no touch)
2 min. rest between rounds
Post
4x
10 weighted leg raise
15 weighted sit ups
Rest 30 sec
Warm Up
Hamstrings/glute work
2 mins. on machine
Squat therapy against wall
Build to overhead squat w/PVC
Strength
360 lunges w/weight
10x each leg
WOD
2 mins. max calories
2 mins. max air squats
2 mins. max push ups
2 mins. max sit ups
2 mins. max burpees
Post
Coach’s choice abs
Warm Up
Banded walks (monster and side to side)
400m run
3x
10 scap pulls
10 hollow rocks
10 super mans
Strength
Pull up progression
5x5 5 second hold and then 5 second lower
WOD
10 min. AMRAP
5 thrusters (95/65)
5 bar over burpees
Post
KB smash on calves
Mobility ball on booty
Warm Up
Pass throughs and banded hamstrings
3x
30 jumping jacks
20 air squats
10 push ups
5 burpees
Strength
Deadlift
10-10-6-4-2-10
Build to 80%
WOD
For time:
2x
50 KB swings 53/35
50 sit ups
50 wall balls 20/14
Post
60 KB drags underneath plank
