Warm Up:
2x
30 seconds of high knees
30 seconds jumping jacks
30 seconds of tuck jumps
20 KBS
10 reverse lunges
20 tap outs
Skill/Strength:
3x
20 Curtis Ps (hang clean, lunge right, lunge left, push press)
20 foot handstand walk, 30 sec HS hold or 30 sec plank
WOD: Filthy 15
15 min AMRAP
15 KBS (53/35)
15 Sit-ups
15 Box step ups
Warm Up:
Run 200m
2x
10 PVC good mornings
10 PVC push presses
10 PVC back squats
10 v-ups
10 push ups
Skill/Strength:
4x
15 DB sit-ups
15 DB reverse sit-ups
15 DB russian twists
WOD:
3 rounds
20 push presses (Barbell, DBs or odd object weight of choice)
Run 200m
20 deadlifts (Barbell, DB or odd object weight of choice)
Run 200m
20 backsquats (Barbell, DB or odd objects weight of choice)
Run 200m
Warm Up: Run 200m
Then Group Warm Up with Coach!
Skill/Strength:
4x
15 Bench Press (DB, barbell, odd objects on bench or floor)
10 1/2 kneel arnold presses each arm
WOD: Support Your Box WOD 2
100 DU (200 singles)
21 Burpees
75 DU (150 singles)
15 Burpees
50 DU (100 singles)
9 Burpees
*15 min time cap
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Warm Up:
2x (including run)
Run 200m
10 KBS (or dumbbell swings)
5 burpees
5 inch worms (be sure to stretch shoulders and hamstrings)
Skill/Strength:
4 rounds
10 YTW (no weight or very light weight (water bottles, etc)
10 external shoulder rotations (again light weight)
WOD:
3 rounds
Run 400m
25 KBS (kettlebell swings or use dumbbell)
25 KB or DB goblet squats
Warm Up:
1-2 mins of jump rope
3x
1 min PVC back squat hold (stretch hips at bottom)
20 plank shoulder taps
30 second reverse plank hold
Skill/Strength:
3 rounds
10 squat to lateral leg lift (weighted with what you have)
10 dips (end of chair, box, rings, counter, etc)
WOD: Skipping Susan
5 rounds
50 double unders (or 100 jump rope singles or in place jumps)
10 air squats
10 push ups
Warm Up:
3x
25 jumping jacks
10 plank up downs
10 super mans (hold 3 seconds at top)
10 pvc strict press
10 pass throughs (no lunge just stretch)
Skill/Strength:
3x
30 seconds of hollow rocks
30 second plank
30 second right side plank
30 second left side plank
*completed back to back without rest done as a group
WOD: EMOM (every min on the minute) for 16 mins
15 strict presses
15 double bicep curls (both arms same time)
15 bent over rows
16 lunges
*same DBs for all exercises or scale to one DB as needed
*min 1 presses, min 2 curls, min 3 rows, min 4 lunges
*repeat for four rounds one exercises each minute
Warm Up:
2x
50 mountain climbers
20 step ups
10 v-ups
20 opposite arm and leg raises
10 PVC good mornings
Skill/Strength:
4x
10 standing side crunches (plate or DB or no weight)
10 DB hip thrusters (DB or use what you have)
20 Russian Twists (DB or use what you have)
WOD:
4 rounds
Run 200m (or 60-90 seconds cardio - jump rope, mountain climbers, etc)
20 box jumps (or step ups OR VERY HIGH TUCK JUMPS)
10 DB clean and push jerks (FULL squat clean from the ground)
Warm Up:
Run 200m (or 2 mins cardio)
3x
10 PVC lunge pass through (or with broomstick)
5 inch worms
10 push ups
10 PVC halos each direction (or with broomstick)
Strength/Skill:
5 rounds
10 side lunges each side
10 single leg deadlifts each leg
*can be done with our without dumbbells or weight
WOD: Support your local box WOD 1
10 min AMRAP
10 air squats
9 dumbbell snatches RIGHT ARM
10 push ups
9 dumbbell snatches LEFT ARM
RX weight is 50/35 scale as needed
Warm Up:
200m run
Then 3x
10 tuck jumps
10 air squats (hold 5 secs at bottom)
20 tap outs
30 sec pigeon stretch each side
Skill/Strength:
5x5 Backsquats (DB, child, or other object)
10 lateral DB raises
*increase backsquat reps to increase intensity if you have a
lighter weight
WOD: EMOTM for 15 mins
Min 1 - 100m sprint
Min 2 - 20 lateral jumps over object
Min 3 - 30 mountain climbers
*continuing rotating through exercises each minute for 15 mins
Warm Up:
3x
1-2 min of jump rope or other cardio
10 tempo squats 3 seconds down hold for 5
10 PVC lunge pass throughs
10 PVC halos each direction
30 second hip flexor/back stretch (on back cross leg)
Skill/Strength:
3 rounds
5 Handstand Push Ups (see progression and modifications below)
10 Front Squats (DB or other weighted object or air squats)
WOD: 5 rounds
18 DB snatches (50/35) or DB or weight of your choice
9 ring dips (or dips off a counter, chair, box or floor)
50 doubles unders (or 100 single jump ropes)
Rest 2 mins
