Blog
Warm Up
Wrist and calf stretches
4 mins. on machine
3 x 15
Frog jumps
Scap pulls
Skill
Double under work
15 min. to work on 1 min. max and unbroken max
WOD
400m run buy-in
4 rounds of:
30 KB swings, heavy
20 Russian twists 35/25
10 plate ground to overhead
400m run buy-out
Post
100 leg lifts
2 min. plank
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
