A. Warmup:
5 rounds of:
5 Deadlifts
Max rep Ring Dips
-rest 3:00
*add weight each set to a heavy 5 for the day
B. For time:
150 Russian KB Swings 70/53
*each break = 20 x 10m shuttle
C. Cooldown:
Banded hip disraction 2 x 1:30 ea. Side
CORE HOMEWORK:
100 Deadbugs
A. Warmup:
400m run
DROM
3 sets of:
:30 L-Sit
10 Barbell Thrusters
B. 4 rounds of:
200m Farmers carry
15 Burpee Pullups
C. Cooldown:
Lacrosse smash on hips
CORE HOMEWORK:
3 sets of:
15 KB Windmills, ea.
20 Hollow Rocks
A. Warmup:
DROM
3 sets of:
10 Goblet Squats
5 Scap Pullups
5 tempo ring rows, :03
*warmup for front squats
B. 5 sets of:
15/10 Assault Bike Cals
5 Front Squats
-rest 3:00
*add weight each set
C. Cooldown:
3 x 10 one leg RDL, ea.
2:00 Lizard stretch, ea.
CORE HOMEWORK:
5 x 10 Weighted Windshield wipers, laying on ground.
A. Warmup:
400m run
DROM
Power Clean Warmup
B. OTM for 10:00
2 Power Cleans
Change weight every 3 sets with the last set being a heavy 2 for the day
C. Partitioned Grace:
:30 on / :30 off
30 Power Clean & Jerk 135/95
D. Cooldown:
3 sets of:
25 Banded Pull Aparts
1:00 Couch Stretch, ea.
CORE HOMEWORK:
Accumulate 5:00 in a plank hold
Track WOD:
800m T.T.
-rest as needed
4 x 200m sprints @ 800m pace
CORE HOMEWORK:
3 sets of:
15 DB Bent Rows
1:00 Reverse Plank
Teams of 2:
For time:
60 DB Hang Power Clean & Jerk
400m Run (ea. w/ a DB)
60 Alt, DB Snatch
400m Run (ea. w/ a DB)
60 Renegade Rows (Left + Right = 1 rep)
400m Run (ea. w/ a DB)
60 DB Front Squats
Alternate reps however. Both run at the same time.
CORE HOMEWORK:
100 GHD situps, however
*SCALE IF NECESSARY!
A. Warmup:
2 x 1:00 Thoracic Stretch
2 x 1:00 High hip Stretch
DROM
B. Overhead Squat 3-3-3-3-3
on a 12:00 clock
*add weight each set
C. 3 rounds for time of:
400m Run
21-15-9
Back Squat,
M: 135/185/225
F: 95/135/155
Cooldown:
Foam Roll for remainder of class time
CORE HOMEWORK:
50 x 3 pos hanging straight leg raise (R/M/L)
A. Warmup:
2:00 Couch Stretch, ea.
DROM
B. 4 rounds of:
20/14 Ski Erg Cals in 2:00
20 Double KB Front rack lunges, alternating in 2:00
20 x 10yd shuttle run in 2:00
C. Cooldown/accessory:
3 sets of
10 tempo ring rows, :03 up / :03 Down
10 Lateral Lunges Alternating
CORE HOMEWORK:
3 x 1:00 Ring Plank Holds
-rest as needed
NEW PODCAST! Episode 12: Habits create change + the 75 day challenge
A. Warmup:
100 Banded Pull Aparts
DROM
Push Press form work
B. Push Press 5-5-5-5-5
-add weight each set
C. For time:
100 Du’s
50 UB KB Swings
100 Du’s
D. Cooldown:
3:00 Lizard Stretch, ea.
CORE HOMEWORK:
5 sets:
:30 Static GHD Hold
15 Back Ext.
A. Warmup:
400m Run
DROM
3 sets of:
:30 L-Hang
10 Candlestick rollups
12 HRPU
B. AMRAP in 12:00
3-6-9-12…
Hang Power Clean, 115/80
Burpee BJO, 24/20
C. Cooldown/Accessory:
3 sets of:
5 RDL
10 DB Rows, ea.
15 GHD Situps
CORE HOMEWORK:
AMRAP in 6:00
20 DU’s
15 Glute Bridges
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