Warm Up
400m run/row
Pass throughs
2x
20 box step ups
15 push ups
10 squats
5 burpees
WOD
40 min. Friday!
Post
100 partner leg tosses
Warm Up
2x
10 inch worms
10 jumping squats
10 push ups
Bear crawl and crab walk around room
Strength
Floor press
5x20
WOD
5 rounds
30 seconds back rack reverse lunge right
30 seconds back rack reverse lunge left
30 seconds good morning
30 seconds 1 and 1/2 rep back squat
1 min rest
Post
Shoulder mobility work
Halloween Party Tonight!
Wednesday, Oct. 31st
6:30pm
We’ll provide pizza & drinks. Family & friends welcome!
Bring an extra bag of candy to pass out to trick or treaters if you can.
Warm Up
Pigeon/lizards
200m run
3x
5 reverse burpees
10 hip bridges
15 push ups
WOD 1
400m sprint
20 cal on machine
200m sprint
WOD 2
400m run/row
30-20-10
DB snatch 40/20
Sit ups
200m run/row
Post
Coach’s choice abs and mobility
GOALS ON BOARD.....
Warm Up
Banded shoulders
2x
10 box step ups
10 halos
10 KB push ups
Strength
Push press
10-8-6-6-3-1-1
Build to heaviest possible
WOD
10 min. AMRAP
10 box jumps 24/20
10 jumping lunges
Post
3 x 1 minute wall sit holding weight plate out in front
1 min. rest in between
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