warm up
Daily mobility
PVC progression
10 ninja mobility
3 rounds of tabata
russian kbs
burpees
walking lunges
strength:
rest
WOD:
5 rounds
new round starts every 3 minutes
100m farmers walk (70s/53s)
10 box jumps (24/20)
100m run
score: slowest time!!
cool down:
500m row
core:
100 weighted AbMat sit-ups
warm up
daily mobility:
PVC complex
10 ninja mobility
2 rounds
100m run
5 hindu push-ups
10 jumping squats
then with an empty bar
15 snatch grip deadlift
15 power snatch
15 OHS
strength:
every 30 on the 30 for 5 minutes
3 push press at 70-80%
note: this should be decently heavy…
WOD:
AMRAP in 12 minutes
6 snatch grip deadlift (95/65)
6 power snatch
6 OHS
note: you may transition to the next movements with the following:
– deadlift to power snatch
– power snatch to ohs (full snatch)
cool down:
800m jog
core:
100 knee raises
(knees to above the chest)
Warm up
Daily mobility
PVC complex
10 ninja mobility
15 each leg box step-ups
30 PVC thrusters
30 PVC good mornings
30 samson stretch + dislocate
15 each leg box step-ups
strength:
EMOM in 10 minutes
3-5 front squats at 70%
use a rack if needed but try to come off the ground
WOD:
20-15-10-5 (205/115)
deadlift
clapping push-up
200m run after each set
cool down:
row 500m
core:
150 abMat sit-ups
warm up
daily mobility
PVC complex
10 ninja mobility
3 minute jump rope
bear crawl across the gym and back x2
25 ball slams
50 unbroken Russian kbs
row:
500m for time
WOD:
AMRAP in 10 minutes
4 strict pull-ups
7 ball slams (40/20)
10 kbs (70/53)
core:
5 x 30 second planks
15 second rest between planks
warm up
daily mobility
PVC complex
10 Ninja Mobility
800m run
30 power cleans (empty bar)
20 jumping squats
10 samson stretches (5 second hold)
strength:
every 30 on the 30 for 5 minutes
3 power cleans @ 60-70%
WOD:
3 rounds
10 front squats (135/85)
5 burpees
10 box jumps (24/20)
5 burpees
core:
50 heavy kb crunches each side
warm up
Daily mobility
PVC complex
10 ninja mobility
100m high knee kicks
10 hindu push ups
100m butt kickers
10 burpees
100m skip
10 inch worm in place (no push-up)
WOD:
AMRAP in 14 minutes
1 bar muscle up
14 TTB
78 double unders (1:2 singles)
36 sumo deadlifts (225/135)
rest 2 minutes
1 mile run
14 goblet walking lunges (53/35)
78 Russian kbs (53/35)
scale 1 MU : 2 pull ups + 2 dips
reminder: scaling doesn’t just have to be weight…you may also scale the reps, distance, movement, ect…
core:
rest!!!
warm up
daily mobility
PVC complex
10 ninja mobility
3 minute jump rope practice
then
50 jumping jacks
40 jumping lunges
30 push jerks PVC
20 push ups
strength:
EMOM for 5 minutes
5 push jerks at 55-65% of 1rm
(use a rack if you cannot take your push jerk percentage off the ground)
no rest
EMOM for 5 minutes
10-15 KBS unbroken
(choose weight wisely)
WOD:
complete as many burpee box jumps as possible in 8 minutes box height: (24/20)
core:
100 weighted abMat sit-ups
warm up
Daily mobility
PVC Complex
10 ninja mobility
400m run
across the gym and back
-spider Lunges
-inch worm
-leg kicks to toe touch
-high knee kicks
-butt kickers
strength:
emom for 10 minutes
5 front squats @ 50-60% if 1rm
weight should come off the ground but if you have to use a rack you can…
WOD:
AMRAP in 7 minutes
10 wall balls (20/14)
200m run
rest 1 minutes
AMRAP in 5 minutes
8 wall balls
100m run
rest 1 minute
AMRAP in 3 minutes
6 wall balls
50m run
core:
3 x 1 minute planks
WARM UP
daily mobility
PVC complex
10 ninja mobility
200m skip
then
across the gym and back
bear crawl
broad jump
inch worm no push up
broad jump
bear crawl
strength:
rest
WOD:
21-15-9
deadlift (225/135)
ball slam (40/20)
then
9-15-21
hang power clean (135/95)
burpee
core:
150 abmat sit ups
warm up
daily mobility
PVC complex
10 Ninja Mobility
400m run
10 wall squats
10 hindu push-ups
10 power snatch (pvc)
10 OHS (pvc)
3 wall walks ( belly to wall and belly to floor)
strength:
every 30 seconds on the 30 seconds for 8 minutes
2 full snatches @ 50-60%
scale: 1 power snatch + 1 OHS x 2
WOD:
15-12-9-6-3
CTB pull-up
KBS(70/53)
deficit push-ups (each hand must be on a 45# plate)
goblet squats (70/53)
core:
100 hollow rocks
DEMONFIT 