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Friday
Video Demonstration Warm Up: 6 min AMRAP: 25 Jumping Jacks 10 Yoga Pushups 30' Walking Groiner 30' High Hip Bear Crawl 5 Tuck Jumps Strength/Skill: 2 Rounds: :15-:20 Frog Stand 10 Pass Throughs :15-:20 Head Stand 2-5 Wall Facing or Pike HSPU WOD: 12 min AMRAP: 8 Dumbbell Hang Clean and Jerk 6 Hurdle Jumps (30"/24") 4 Wall Climbs/Strict HSPU Cool Down: Lax Ball Rhomboid 1:00/side Prayer Stretch 1:00 Couch Stretch 1:00/side Thursday
Video Demonstation Warm Up: 400m Jog + 10 Leg Swings 10 Lunge with Twist 20 Steps Heel-Toe Walk 20 Steps Walking RDL Strength/Skill: A. McGill Big 3 B. 1:00 Dead Bug Combos C. 10 Glute Bridges with Eccentric Hamstring Slide WOD: 4 mile Ruck or Unloaded Walk Cool Down: Self Guided Wednesday
Video Demonstration Warm Up: 6 min: :45 Jump Rope 5 Ankle Biased Split Squats 6-8 Sit-ups (new standard) 10 Leg Swings Strength/Skill: A. 5 Narrowing Stance Squats B. Step Downs from Box 5/leg C. Deck Squats or Single Leg Deck Squats x 2 WOD: Orphan Annie 50-40-30-20-10 Double Under Sit-up 4-8-12-16-20 Pistols after Each Round Cool Down: 2 Rounds: Cobra Pose 1:00 Foot Smash 1:00 1:00 Loaded Dorsiflexion Stretch Tuesday
Video Demonstration Warm Up: 6 min: 10 Toe Touch Squats 10 PVC or Broom Stick Good Mornings 10 Scorpions 10 Step Back Lunge with Diagonal Stretch Strength/Skill: 8-10 minutes Clean Practice WOD: 24-21-18-15-12-9-6-3 Med Ball/Single Dumbbell/Empty Barbell Cleans from Below the Knee Push-up Cool Down: 2 Rounds: Pigeon Pose 1:00/side , 10 Supine Pelvic Tilts 90/90 Pec 1:00/side Monday
Video Demonstation Warm Up: 400m Jog A. Two foot hop to stride B. Pendulum swing to stride C. High pull to stride + 20 steps heel-toe walk 10 Leg swings 20 Punter's kicks 10 Hip switches WOD: 1 mile Run x 3 Rest 5:00 *Cap near 10:00/run Cool Down: Calf/achilles smash 2:00/ side Anterior tib smash 2:00/side Saturday
Warm Up: 400m Jog 2 Rounds: 5 Sit-ups 5 Yoga Push-ups 5 Supine Leg Raises 5 Pike Push-ups 10 Scorpions 10 Leg Swings Strength/Skill: EMOM x 10: Evens: (1-3-5) Complex L Odds: (1-3-5) Complex R *1-3-5 Complex is 1 Press, 3 Push Presses and 5 Push Jerks (9 reps) WOD: 100 Dumbbell Hang Snatch or Kettlebell Hang Snatch Start each minute with 4 Burpees over Dumbbell Cool Down: 2 rounds Seated Rhomboid Stretch 1:00/arm Pancake Stretch 1:00 Soft Tissue in Trap if possible 1:00 Friday
Video Demonstration Warm Up: 6 min AMRAP: 25 Jumping Jacks 20 Step Walking RDL 10 Steps Walking Groiner 20 Steps Heel Toe Walk 10 Ankle Rolls Strength/Skill: Durnate Core 5 Rounds: 10 Hollow Rocks 10 V-ups 10 Tuck Ups :10 Hollow Hold 1:00 Rest WOD: Plyo Day: I. Single leg line hops :20/:40 a. Front to Back b. Side to Side c. Clockwise d. Counter Clockwise 1x/leg II. Scissor Jumps :20/:40 x 3 III. Heel Punches/Toe Hops :20/:40 x 2 IV. Depth Landing 8-10 reps V. Depth Hurdle Jump 10-12 reps Cool Down: 2 Rounds: 1:00 Foot Smash 1:00 Anterior Tib Smash Standing Single Leg Hamstring Stretch 1:00 Bonesaw Thursday
Video Demonstration Warm Up: 400m Jog 10 Scorpions 10 Lunge with Twist 5 Wall Facing Squats 10 Hip Switches WOD: Loredo 6 Rounds for Time: 24 Squats 24 Push-ups 24 Walking Lunges 400m Run Cool Down: 400m Walk 2 Rounds: 10 Pass Throughs 1:00-1:30 Passive Squat Wednesday
Video Demonstration Warm Up 6 min :45 Jump Rope 5 Yoga Push-ups 10 Tuck Jumps 10 Pass Throughs Strength/Skill: Handstand Development: 2 Rounds: A. :20-:30 Nose and Toes B. 10 Behind the Neck Z-press C. 20 Shoulder Taps D. :20-:30 Push Off Drill + 5 min HS Free Time WOD: 15 min AMRAP: 50' Handstand Walk/Bear Crawl 50' Broad Jump :50 L-Sit 50 Double Unders Cool Down: 2 Rounds: A. 1:00 Sphinx/Cobra Pose B. 1:00 Foot Smash c C. 1:00 Prayer Stretch |
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