Blog
Warm Up
Shoulder openers
Deep squat hold for 1 minute
20 side to sides on ground
10x bear complex
Barbell
Review
Front squat
Push press
Thrusters
WOD
12 min. EMOM
1 power clean
1 front squat
1 push press
1 thruster
Build to heavy
Post
8 min. of:
1 min. push ups on DBs
1 min. hammer curls
then
Mobility ball on shoulders
Warm Up
Banded walks
100 jumping jacks
1 min. shoulder raises with light weight
80 jumping jacks
1 min. lateral raises
60 JJs
1 min. squats
50 JJs
1 min. squat hold
Strength
Turkish get ups
20 @ 70%
WOD
10-9-8-7-6-5-4-3-2-1 then back up the ladder
Sit ups
DB snatch (l/r=1) 40/25
Burpees
Post
60 ring hold leg lifts w/mobility ball
40 minute Friday!
Warm Up
Strength
4x10 single arm KB push press
14x10 weighted push ups
WOD
Tabata
Bike for cals
Sit ups
Row/ski for cals
Push ups
Post
Warm Up
Jog/row/ski 400m
Strength
3 min. suitcase carry
2 min. front rack
1 min. overhead
WOD
5 min. EMOM
10 goblet squats
5 KB swings
2 min. rest
5 min. AMRAP
5 burpees
5 headcutters
Post
Coach’s choice
Warm Up
Coach’s choice
Barbell
Warm up and review:
Deadlift
Hang power cleans
Power cleans
then
15 min. EMOM
2 deadlift
2 hang power cleans
2 power cleans
@ 60%
Post
Goals (double unders, pull up strength, etc.)
Warm Up
4 mins. on machine
Strength
5x10 back rack lunges
1 min. russian twists in between each set
1 min. rest
WOD
2 min. ski
2 min. rest
2 min. row
2 min. rest
2 min. bike
2 min. rest
repeat at 1 min. intervals
Post
Abs
Hip mobility
40 min. Friday!
Warm Up
Pigeon/lizards
Bike 3 mins. at convo pace
2 x 20
Single leg deadlift (no weight/PVC)
Hip extensions
Good mornings
Strength
Warm up push press
4x
5 heavy PP
1 min. max sit ups
30 sec rest.
WOD
4 rounds for time
8 deadlifts @ 60% right into 1 min. max burpees
1 min. rest
Post
10 mins.:
Odd mins.: plank
Even mins.: Russian twists 45/25
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
