Blog
Warm Up
Pigeon/lizards
200m row
3x
5 reverse burpees
10 hip bridges
15 push ups
Skill
Double under work
15 mins. to work on 1 min. max and unbroken max
WOD
40 burpee buy-in
30-20-10
DB push press 40/25
Front squats w/DBs
40 burpee buy-out
Post
100 leg lifts
2 min. plank
Warm Up
Banded Shoulders
7 mins of
10 box step ups
10 jumping jacks
10 push ups
Strength
Power cleans
Review
Build to heavy
WOD
20 min. EMOM
@ 60% of heavy clean
1 deadlift
1 power clean
1 hang clean
Post
Goals work
Warm Up
Couch stretch
Banded walks
30 lunges
30 push ups
30 squats
10 burpees
Strength
5x10
Bulgarian split squats
KB deadlift
WOD
10-9-8-7-6-5-4-3-2-1
Headcutters
KB swings
Goblet squats
Post
60 ring hold leg lifts
Hamstrings
We’ll announce the winners and hand out prizes, and celebrate all of your successes from the challenge and 2018.
WOD
40 min. Friday! :)
Warm Up
4 mins on a machine
KB walks
1 min each suitcase carry L/R
1 min front rack L/R
1 min over head walk
Strength
3 stations
3 rounds: 1 min each, no rest
Push press with barbell
Ring rows - feet elevated if possible
Strict pull ups
WOD
12 min EMOM
10 KB swings
10 squats
10 push ups
Post
20 hand stand push ups, focus on quality, or 20 strict pull ups with 3 sec lower, or both
Warm Up
Banded shoulders
25 squats: 2 sec hold at bottom
25 sit ups
26 1 legged hip bridges
25 jumping jacks
25 knee tucks
25 squats
Strength
Deadlift
10 @ 30%
8 @ 50%
6 @ 60 %
4 @ 80%
2 @ 90%
10 @ 50%
WOD
19 min AMRAP
5 burpees
30 renegade rows 40/20
5 burpees
30 jumping lunges
5 burpees
30 wall balls 20/14
Warm Up
2 mins on machine
19 squats
19 pushups
19 sit up
19 burpees
WOD
5 min AMRAPs
1: 20 cals on bike/19 squats
2: 20 "A" Squats/19 “T” push ups
3. 20 cals on rower/19 KB swings
1 min rest in between
WOD 2
2019m sprint on all machines
Post
2:19 plank
Goals on board!
Warm Up
Couch and side to sides
3x
10 squat to knee transitions - stay low the whole time
10 frog jumps
30 sec hold in handstand
WOD
2018
10 rounds
20 dumbbell snatch
18 box jumps
WOD 2
As a whole
2018m sprint on rowers/ski
Post
Walk/row 200m
Foam roll legs and shoulders
Warm Up
400m jog
Pass throughs
4 rounds
5 wall balls
5 med ball push ups
5 med ball cleans
WOD
40 min. Friday!
Warm Up
Banded walks
20 good mornings w/PVC
20 lunges right
20 lunges left
Strength
Front squats
15 mins.
Start with an empty barbell, add 10-20# each set and do 10 reps going as high as you can without failure, then sets of 5 as you take weight off
WOD
5 rounds for time
10 box step ups with KB 53/35
10 head cutters
30 DUs or 60 singles
Post
5x10
Bulgarian split squats
KB deadlifts
