Daily updates

ACTIVATION

3 Rounds (6 minutes)

30 Seconds Russian Baby Makers

30 Seconds Inchworms

30 Seconds Samson Stretch

30 Seconds Spiderman w/ Elbow Drop

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3 Rounds (4 minutes)

30 Single Unders

10 Reverse Lunges

5 DB RDLs (each)

WOD “Punching Bag”

RX+

5 Rounds x AMRAP 3:

10 1-arm DB Power Cleans – 5 each (70/50)

20 Double Unders

10 DB Goblet Reverese Lunges – 5 each (70/50)

20 Double Unders

-Rest 1 Minute Between Round-

 

RX

5 Rounds x AMRAP 3:

10 1-arm DB Power Cleans – 5 each (50/35)

20 Double Unders

10 DB Goblet Reverese Lunges – 5 each (50/35)

20 Double Unders

-Rest 1 Minute Between Round-

 

Fitness

5 Rounds x AMRAP 3:

10 1-arm DB Power Cleans– 5 each (35/25)

30 Single Unders

10 DB Goblet Reverse Lunges – 5 each (35/25)

30 Single Unders

-Rest 1 Minute Between Round-

 

SWEAT -

5 Rounds x AMRAP 3:

10 1-arm DB Power Cleans– 5 each

30 Single Unders

10 Reverse Lunges – 5 each (unweighted)

30 Single Unders

-Rest 1 Minute Between Round-

 

Extra Credit:

1 x 15 Eccentric Ankle Dorsiflexion (each)

3 x 10 DB Bent Over Rows (each)

ACTIVATION

7 minutes for quality (2-3 Rounds)

:30s Calorie Row

10 PVC Pass Throughs

10 Box Step-ups

10 PVC Overhead Squats

10 Scap Pull-Ups

 

MOVEMENT PREP

a)1 x done together on at coach’s pace)

6 overhead squats (empty BB or Dowel)

3 Pull-Ups

3 Box Jumps

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2 Rounds (done at each pace; coach will be coming around answering Q’s and helping guide athletes to building to WOD weight and intensity)

6 Overhead Squats

3 Chest to Bar Pull-ups (see substitutions)

6 Calorie Row

3 Box Jumps

WOD: “Water Weight”

(20-minute Cap)

RX

3 Rounds:

25 Overhead Squats (75/55)

15 Chest to Bar Pull-ups

25/18 Calorie Row

15 Box Jump (24/20)

 

Fitness

3 Rounds:

25 Overhead Squats (75/55)

15 Pull-ups

25/18 Calorie Row

15 Box Jump (24/20)

 

SWEAT

3 Rounds:

25 Front Squats (keep light)

15 Ring Rows or 9 Banded Strict Pull-ups

25/18 Calorie Row

15 Box Jump

 

Extra Credit:

1 x 100 Banded Pull-a-parts

WOD: “Radio Flyer”

RX – FITNESS – SWEAT

Team of 3, AMRAP 30

2,000/1,600 Meter Row

100 Power Snatches 75/55 – keep light

2,000/1,600 Meter Row

15 Rope Climbs (see substitutions)

2,000/1,600 Meter Row

100 Lateral Barbell Burpees

 

Substitutions:

Rower = 180/112 Calorie Bike

Rope Climbs =

1/4 Strict Pull-Ups

1/5 Ring Rows

WOD: “Eighth Grade”

RX – FITNESS – SWEAT

Tabata:

Kettlebell Swings (53/35)

Bike Calories

Kettlebell Box Step-ups (53/35 to 24/20)

Bike Calories

 

TABATA

8 Rounds:

20 Second On

10 Second Off

*you will complete 1 full Tabata (8x) before changing movements.

 

Extra Credit:

3 Sets:

30 Abmat Sit-ups

5 Strict Toes to Bar (scale to keep or knees as high as possible)

*Rest as Needed Between Sets