Warm Up
2x
10 inch worms
10 jumping squats
10 scap pulls
Bear crawl down and back - forward, backward, sideways
WOD
40 min. Friday!
Power cleans
Squat cleans
Post
5 mins. abs and hip mobility
Warm Up
PVC mobility
2x
100 singles
20 deep lunges
15 scap pulls
10 overhead squats
Skill
Jump rope work
3 rounds
20 singles
20 right leg
20 left leg
then 5 mins. DU work
Finish with 1 min. max and 1 min. unbroken max
WOD
5 rounds for time
10 deadlifts 135/95
20 sit ups
30 bar hops overs
Post
50 med ball sit ups
50 supermans
Warm Up
Pigeon/lizard
250m row during warm up
3x
5 reverse burpees
10 hip bridges
15 push ups
Strength
Push press
8 min. EMOM
4 reps @ 60-70%
WOD
10 min. AMRAP
10-20-30-40…as far as you can go
KB swings 53/35
Sit ups
Post
Roll out quads
Warm Up
Egyptians and arm rotations against wall
3x
10 mirandas
10 jumping squats
10 push ups
Butts & Guts
4 rounds
Not for time
10 single leg split squats, right
10 single leg split squats, left
10 strict knee raise or strict T2B
20 single leg bridge ups with 1 sec. pause
1 min. plank
Skill
Goals work
Post
Shoulder mobility
Warm Up
Hip openers
Walk on toes/heels around room
2x
30 lunges
20 squats
10 burpees
Strength
Back squats @ 50% of bodyweight
5 rounds
1 min. max
1 min. rest
WOD
8 rounds
Every 2 min.:
20 double unders
With remaining time perform as many DB burpee lunges as possible
Post
Accessory work
Pick 1:
1. 50 strict pull ups
2. Partner planks with 45/35 plate - 4 rounds of 1 min. on, 1 min. off
3. 5 min. AMRAP with a partner: max wall balls, 1 partner working at a time
Warm Up
Banded shoulders
Arm circles
3x
10 scap pulls
20 frog jumps
10 push ups
Jog 200m
WOD
40 min. Friday!
Warm Up
Hip openers
200m jog
Pass throughs
Jumping squats
Kick up to handstands
Strength
Deadlift
8 min. EMOM
3 reps at 75%
WOD
4 min. AMRAP
4 burpees
4 jumping lunges (L/R=1)
4 push ups
Rest 1 min.
3 min. AMRAP
3 burpees
3 jumping lunges
3 pushups
Rest 1 min.
2 min. AMRAP
2 burpees
2 jumping lunges
2 pushups
Post
Coach’s choice mobility
Warm Up
Samson stretch
2 mins. jump rope
10 rounds bear complex with PVC
Skill
15 mins. to build strength in your set goal(s)
WOD
10-9-8-7-6-5-4-3-2-1
Box jumps 24/20
Toes to bar
Head cutters 53/35
Post
80 weighted russian twists
New Tuesday Class Times: 5:45am, 7:00am, 6:00pm
Warm Up
Hips and hamstrings
3x
10 head cutters
10 halo with squat
10 love taps
Butts & Guts
4x
10 single leg deadlifts
(per leg - 10 on 1 and then 10 on the other)
20 hollow rocks
30 russian KB swings (heavy)
40 love taps
Post
5 min. plank
Every time you drop, do 5 burpees
Foam roll legs
Don’t forget about the time changes!
Monday’s class times: 5:45am, 7:00am, 8:30am, 5:15pm, 6:30pm
Warm Up
400m run/row
30 good mornings
30 hip bridges
30 hollow rocks
30 frog jumps
200m run
Strength
50 DB clean and press
WOD
10 rounds
6 pushups + 1 renegade row
12 DB squats
Post
40 half get ups