Warm Up
Couch
Banded hips
7 min EMOM
5 goblets
5 head cutters
3 burpees
Strength
Dips and pull ups
Weighted 5x3
3 sec counts on way down
WOD
4 rounds for time
15 wallballs
12 KB swings (heavy)
9 kipping pull-ups
Post
60 ring hold leg lifts
Warm Up
Hamstrings and hips
2 mins on a machine
2 mins in planks
1 min on machine
1 min hollow rocks
WOD
40 min. Friday!
Warm Up
Banded shoulders
25 squats, 2 sec hold at bottom
25 sit ups
25 1 legged hip bridges
25 jumping jacks
25 knee tucks
Strength
Power cleans
10 @ 30%
8 @ 50%
6 @ 60 %
4 @ 80%
2 @90%
10 @ 50%
WOD
In 2 teams
Each team row 2500m
While waiting, each team must have 100 lbs. off the ground, can be KBs, plates, dumbbells
Post
Bonus
20 hand stand push ups and/or 20 strict pull ups with 3 sec lower
Warm Up
Ankles and calves
100 singles
3x
5 pushups
10 sit ups
10 frog jumps
10 squats
Skill
Double under practice
Then,
5 rounds:
1 min. max doubles
1 min. plank hold
WOD
3 rounds
10 DB front raises
10 DB lateral raises
10 DB tricep extensions
10 DB curls
Post
2x max ring hold
Warm Up
Coach’s KB warm up
Butts & Guts
4 rounds
8 side + forward lunge right
8 side + forward lunge left
8 (4 count down + 4 count up) stiff legged deadlifts
8 around the world (there and back = 1)
8 shoot thrus (forward and back = 1)
WOD
In teams of 3:
1 person rows 250m
Other 2 doing burpees
Post
Walk/row 200m
Work foam roller on legs and shoulders
The Holiday Hold ‘Em Starts Tomorrow!
Click here for all the info. Bring $20 and make the commitment to better yourself and your health this holiday season. Plus, you could win some sweet prizes!
Warm Up
Couch
3x
10 squat to knee transitions-
10 frog jumps
30 sec hold in handstand
5 burpees
Strength
Deadlift
10 @ 30%
8 @ 50%
6 @ 60 %
4 @ 80%
2 @ 90%
10 @ 50%
WOD
3 rounds for time
30 DB snatch
30 box jumps
Post
100 partner leg tosses
Only 2 classes today: 8:30am and 5:15pm
Warm Up
Couch stretch
Shoulder openers
20 Turkish get ups with light weight
WOD
40 min. Friday!
Post
Walk 200m
Work foam roller on legs and shoulders
Happy Thanksgiving!
Only 1 class today 9-10:30am
WOD: Lindsey’s Turkey Day Special
Warm Up
400m jog
Pass throughs
2x
10 squats
10 frog jumps
10 knee tucks
5 burpees
WOD 1
Pick 2:
2k row
100 burpees for time
100 cals on bike for time
WOD 2
Goals work!
Post
5x
30 sec. crunches
30 sec. V ups
Warm Up
Yoga flow/coach’s choice
5 min. EMOM
5 KB swings
5 goblet squats
5 head cutters
Strength
Butts and guts
4 rounds
Not for time
10 side box step offs (each leg)
15 sumo deadlifts, choose own weight
15 barbell or foam roller roll outs
30 Russian twists
Post
5 min. plank