Warm Up
Banded shoulders
20 push ups
20 scorpions
20 jumping squats
20 mtn climbers
20 thrusters
WOD
40 min. Friday!
Warm Up
Hip openers and hamstrings
5 mins on machine
5 mins of alternating plank for one minute and squat hold for one minute
Skill
Pick a machine and a friend
Partner 1 : 500m
P2 : 500m
then 400m, 300m, 200m, 100m
WOD
3 rounds
10 deadlifts @ 115% body weight
25 box jumps 24/20
Post
Roll it out
Warm Up
Couch stretch
50 jumping jacks
20 turkish get ups with no weight
50 jumping jacks
Strength
20 TGUs
Heavy as possible
WOD
4 rounds
3 min. AMRAP
3 power cleans 135/95
6 push ups
9 squats
1 min. rest
Post
3x10
Reverse curls
Bicep curls
then
Forearm smash
Warm Up
Pass throughs
100 jumping jacks
20 mirandas
20 scorpions
15 wall walks
15 jumping squats
Butts & Guts
7 Rounds
7x through complex:
1 reverse lunge, left
1 reverse lunge, right
1 good morning
WOD
8 min. AMRAP
16 RKB (heavy)
8 sit up to stand with DB or MB
Post
3x10
Renegade rows
5 wall walks
Warm Up
Deep squat stretch
200m on machine
3x
5 reverse burpees
10 hip bridges
15 knee tucks
Strength
Ab circuit
:50 secs work, :10 secs rest
Bird dogs
Supermans
Hollow rock
Russian twists
Crunchy frogs
Plank jacks
Big scissor kicks
Hip bridges with weight
Med ball sit ups
Wall sit twists
WOD
For time:
10 strict pull ups
20 Russian KB swings 53/35
30 box jumps
40 pushups
50 sit ups
60 burpees
10 strict pull ups
Post
3 x 1 min wall sit/1 min rest
Warm Up
Roll out
Pass throughs
2x
20 box step ups
15 squats
10 burpees
WOD
40 min. Friday!
Warm Up
2 rounds
10 inch worms
10 jumping squats
10 push ups
Bear crawl and crab walk around room
Strength
Floor press
5x20
Heavy as possible by last set
WOD
8 min. AMRAP
30 Double unders
30 KB swings
Post
Shoulder mobility work
Warm Up
Pigeon/Lizards
400m run
3 rounds
10 alternating lunges
10 squats
5 QUALITY push ups
Strength
400m sprint
20 cals on machine
200m sprint
WOD
6 rounds for time:
3 Curtis P's
10 toes to bar
Post
Goals!
Warm Up
Hips
Banded shoulders
Strength
3 rounds
10 single arm KB swings (alternating)
6 KB clean right
6 KB clean left
6 goblet squats
WOD
18 min EMOM
Min. 1: 8 Front Squats ~60%
Min. 2: 4-8 KB strict-press
Min. 3: rest
Post
3x1 minute wall sit with holding weight plate out in front
1 min rest in between
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