Blog
Warm Up
Shoulder warmups/PVC stretches
3x
10 PVC shoulder press
10 PVC push press
10 hollow rocks
10 jumping squats
Strength
5 rounds
1 min plank
1 min chin up hold
WOD
3 rounds for time
400m run
10 pull ups
20 push ups
30 squats
Post
5 mins coach’s choice abs and mobility
Warm Up
Banded shoulders
PVC shoulders
20 hip bridges
Barbell
Push jerks
Review shoulder press/push press/push jerks
then:
15 min EMOM - building to heavy as possible
2 push press
2 push jerks
Post
3 rounds
Max unbroken toes to bar
Max unbroken russian twists
Goals and mobility!
Warm Up
Bird dogs/fire hydrants
2 min on machine at about 70%
2x
30 lateral lunges
20 squats
10 burpees
Strength
12 min EMOM
Odd: 30 seconds burpees
Even: Back squats @ 50% bodyweight
WOD
21-15-9
DB snatch (l/r=1)
Wall balls
Post
50 lateral raises each arm
50 front raises each arm
50 shrugs, heavy as possible
40 minute Friday!
Warm Up
Banded shoulders
Strength
50 strict shoulder press, heavy as possible
50 strict pull ups
WOD
5 rounds for time
20 squats
20 push ups
20 T2B
Post
50 windshield wipers
Shoulder mobility
