Warm Up
Banded shoulders
Bring sally up squats
Strength
Front squat/squat therapy
Review
15 mins to build to heavy then
10 min. EMOM
3 reps @ 65%
then
Max unbroken strict pull ups
Post
5 mins. plank work
Foam roller on legs and shoulders
Warm Up
Bird dogs/fire hydrants
2 min. on machine at about 70%
2x
30 lateral lunges
20 squats
10 burpees
Skill
Double under work
3 rounds
30 double unders/10 burpees
100 singles
WOD
3 rounds
1 min row at 500 m pace
1 min jumping lunges
1 min plank
Post
2x
25 russian twists
25 heel taps
40 knees to elbows in plank position
40 minute Friday!
Warm Up
4 mins. on machine
2x
20 walking lunges
20 one leg hip extension
20 squats
Strength
1 min. max effort on bike
WOD
Tabata
Bike (cals)
Sit ups
Row (cals)
Push ups
Post
50 windshield wipers
Shoulder mobility
Warm Up
PVC shoulders
200m row/run
3 rounds of
5 reverse burpees
10 hip bridges
15 push ups
WOD
Karen
150 wall balls 20/14
then
3 mins. suitcase carry
2 mins. front rack carry
1 min. over head carry
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
Shoulder press
Push press
Jerk press
Review
then
20 min. EMOM
3 push press
3 push jerks
60-70%
Post
Goal work
Warm Up
Couch stretch
Banded walks
30 lunges
30 push ups
30 squats
10 burpees
Strength
5x10
Bulgarian split squats
Deadlift
WOD
12 min. EMOM
10 KB swings 53/35
Burpees for remaining time
Score is total number of burpees
Post
Coach’s choice
40 minute Friday!
Warm Up
Pass throughs
2x
1 min singles
1 min squats
1 min sit ups
1 min singles
1 min squats
1 min singles
Skill
Muscle up progressions
WOD
12 min AMRAP
21 KB swings 53/35
15 sit ups
9 head cutters
Post
5 sets 20 supermans/20 hollow rocks