Blog
Warm Up
Hamstrings
20 squat to stand while holding on to feet
10x
PVC deadlift
PVC shrug
PVC hang muscle clean
PVC hang power clean
PVC hang clean
PVC full clean
Strength
Power cleans
Start at 50% of max clean
Add 5 lbs. every set of 5
WOD
4 min. EMOM
12/9 cals on bike
then
4 min. EMOM
5 deadlifts @ 70%
Repeat
Post
Banded shoulders
Mobility ball shoulders front and back
Warm Up
Hip/lower back openers with mobility ball
3x
10 mirandas
10 jumping squats
10 supermans/chest up only
Barbell
Overhead squats
PVC shoulders
Squat therapy against wall
Overhead PVC practice against wall/rig
then
Starting with 50%
5 reps, add 5 lbs. every set until failure
Post
Goal work
5 mins. core work
Warm Up
Banded shoulders
3x
10 push ups
10 scap pulls
10 burpees
Strength
5x
Dumbbell bench press
1 min. max reps
1 min. pull ups
rest 1 min.
WOD
For total reps
5x
1 min. dumbell snatch 40/20
1 min. squats
Post
3x
1 min. pushups
1 min. bicep curls
Shoulder mobility
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
Strength
Squat cleans
Review
6x3 @ 60-70%
WOD
5 rounds
6 deadlifts 135/95
3 hang clean
1 push press
6 burpees over bar
Post
Banded hamstrings
Couch stretch
Warm Up
Theraband shoulder stretches .
7 mins of 10s
Strength
Back squat
6 min. EMOM
3 @ 70%
WOD
3 rounds
20 wall balls
20 med ball cleans
200m run
Post
100 partner med ball tosses
Warm Up
200m jog
6 jump shrugs w/PVC
6 muscle snatch
6 snatch landings
6 OHS
Barbell work
Snatch practice
Form review
WOD
10x
2 x snatch grip deadlift
1 x hang power snatch
1 x snatch
Post
5 mins. abs - coach’s choice
Foam roll legs and back
Warm Up
Couch stretch
90 sec. jumping jacks
3x
25 squats
20 sit ups
15 ring rows
Strength
Turkish get up
10 mins build to heaviest possible - get baseline for board
WOD
15 min. AMRAP
Min. 1 on machine - max effort for 45 seconds
Min. 2
Min. 3 RKB swings
Score is number of KB swings
Post
5x20 sec. hollow rock hold/superman hold
20 sec. rest
40 minute Friday!
Warm Up
Banded good mornings/hips
20 squats
20 push ups
20 straight leg deadlifts
20 sit ups
20 deadlifts
20 pushups
20 squats
Strength
Deadlift
10 mins. to build to 80%
(10 @ 30%, 6 @ 50%, 4 @ 60%, 2,1....)
then 6x3 @ 70%
WOD
4 rounds
30 DB snatch 50/30
20 wall balls 20/14
10 pull ups
Post
50 med ball sit ups
50 supermans
