Warm up:

Fish game

3 rounds:
10 seal jacks
10 split jacks
10 wall balls
10 ring rows
10 long jumps
10 high knee skips
10 butt kicks
    then….
shoulder mobility circut

Work out of the Day:

“Cindy”

20 min AMRAP of:
5 pull ups
10 push ups
15 squats

Post WOD mobility: wrist mobility series

Warm up:
100 single jumps

3 rounds:
20 jumping jacks
10 step ups
10 straight leg march
10 cariocas
10 inch worms
10 iron cross

Mobility: Wrist mobility series/ball roll pecs/triceps

Skill: Double under practice

Toe touching pull up…Wow uh!  Please do not attempt this in our presence, we may have a heart attack!

Work out of the Day:

40-30-20-10 reps for time of:

KB/DB swings
Double unders
Push ups

Recovery:
Ball roll calves/peroneals/chest

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Warm up:

500 m row

3 rounds:
10 Pass throughs
10 Ring push ups
10 Sit ups
10 Long jumps
10 KB/DB swings

Coach T finding ways to make pull ups even more fun!!

Work out of the Day:

For time:
250 m row
50 bench press
250 m row
35 bench press
250 m row
20 bench press

REST 4 MINUTES….THEN….

3 rounds for time of:

5 push jerks
7 bar facing burpees
10 toes to bar

Men: 135/115/95
Women: 95/85/75
Teen: 75/65/40

Choose a weight from above for your bench press, once you start your WOD you will not be permitted to take weight off, so choose wisely!  The weight you choose for your bench press will also be the weight you use for the push jerks in your second WOD.

This is going to be fun guys!  See you in class!

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Warm up:

Fish game!

10 hip swings
10 iron cross
10 scropion
Sampson stretch 30 sec ea side
              then….
Foam roll/ball roll:
Quads
Lats
Triceps
Hamstrings
Upper back

Great pull ups yesterday Aaliah!! 

Active Rest suggestions:

4 Rounds:

200 m run or row
10 Pass throughs
10 DB bench press (light)
10 GHD sit ups
10 Ring rows
10 Push balls (light)

If you missed a WOD this week and would like to make it up during your class time you are welcome to do that!  Otherwise, there will be NO WODS today.  Take today to recover…your body will thank you!

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Warm up:

Foam roll for :30 sec:
Quads
Calves
IT Bands

Ball Roll for :30 sec:
Glutes
Triceps
Shoulders

2 Rounds:
10 push ups with rotation
10 seal jacks
10 back roll to straddle
10 GHD sit ups
      then
100 m run

Work out of the Day:

10 min AMRAP of:
12 ring dips
12 Hang power snatches

REST 7 MINUTES….then…

10 min AMRAP of:
10 box jumps 24”
10 KB/DB swings 53/35
10 alternating lunges

In the first AMRAP weight options for the HPS are the following:

Men: 95lbs/75lbs/55lbs
Women:75lbs/65 lbs/45 lbs
Teen: 60/50/35

If you need a lower weight than what is written above, you are welcome to load your bar accordingly.  Otherwise, you will choose from one of the listed weights.

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Warm up:
6 max efforts with :30 sec between each effort of:
100 m row sprints

Sampson Stretch :30 sec each side
Iron Cross 10 ea leg
Scorption stretch 10 ea leg

2 Rounds:
10 seal jacks
10 straight leg march
10 archer rows
10 single leg deadlifts
10 K2E

Sport: Flexed Arm hold

Work out of the Day:

Tabata Mashup!
:20 sec work/:10 sec rest. 8 cycles each of:

Wall balls
Pull ups

REST 3 MINUTES…then…

3 Rounds for time of:

10 Deadlifts/body weight
50 Double unders

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Warm up:

Speed ladder 3x through
1 minute jump rope-running in place

3 Rounds;
:20 sec side laterals over paralletts
3 wall walks
10 side to side push ups
10 inch worms
10 ring rows

Sport:
Flexed arm hang-chin over bar! ALAP (as long as possible!)

Work out of the Day:

8 Min AMRAP of:
7 burpees
15 sit ups

Rest 5 min…then…

21-18-15-12-9-6-3 reps for time of:
SDHP
Push press

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