WARMUP: Run around the block (1 km)
STRETCH: leg (squat) and shoulder specific.
WOD: For time - 50 Lunge steps (alt) / 25 CTB pullups / 50 Box jumps / 25 TU(or 50 DU/150SU) / 50 Supermans / 25 Ring dips / 50 KTE / 25 Wall ball shots (20/14lb) / 50 Abmat situps / 5 Legless rope climbs. Cap time: 28 min
COOLDOWN: Foam rolling
NOTES: Scaling the CTB pullups is done with a low bar (not with bands). Rope climbs are scaled to Rope descents. Try to finish the workout around 20-25 min.
Strongwoman
WARM UP: 3 rounds of 30 sec - wall drill / lunge jump / lizard push up / uphill squat
SKILL: Try all WOD movements
WOD: AMRAP 30 min - 2x10m Farmer Carry / 2x10m Lunge step with log overhead / 2x10m Beerkeg carry / 10x Sledge hammer / 3x Atlas stone to shoulder / 2x10m Sled push
COOL DOWN: Foam rolling
NOTES: work in buddy teams and go HEAVY!
Buddy team from Belgium
WARM UP: 6 min of - 7 Tuck Jumps / 5x 5 sec. Handstand Hold / 3 Towel Pull ups
SKILL: Try all the workout movements and set the weight for the Shoulder to Overhead
WOD: AMRAP of - 15 Over the box jumps / 7 Shoulder to Overhead (60/40kg) / 5 Tire flips / 3 (legless) Rope climbs
COOL DOWN: Stretching
NOTES: Try to jump over the 24" plyo box. Also try to do the rope climbs legless. Shoulder to Overhead should feel heavy.
A lot of people SMS't me a day after the WOD telling me they are 'feeling' their legs and sitting down is a challenge ;)) Therefore I would like to share this workout with all of you. DONT SKIP LEG DAY!!
WARM UP: 1000 meter Row / Row challenge: try to row exactly 100 meter or burpee penalty x5 / Bring Sally UP & DOWN Back Squat with a 20/15kg bar.
SKILL: All Squat movements from the workout
WOD: THE SQUAT - For Time: 50 Back SQ (70/50kg) / 40 Front SQ (60/40kg) / 30 Overhead SQ (50/30kg) / 20 Air SQ. Time cap: 25 min
COOL DOWN: Yoga stretches
NOTES: Try to stay under 20 min for this workout. Split the sets in 5 to 10 reps. Know your numbers on the squat!
WARM UP: Tabata 2x: Jumping jacks / Skaters / Butt kicks / Mountain climbers
SKILL: Pull up progression
WOD: ANGIE for time - 100 Pull ups / 100 Push ups / 100 Sit ups / 100 Air Squats. Time cap: 30 min
COOL DOWN: Foam roller
NOTES: For RX do all 100 reps of one movement before going to the next. Try to stay below 20min. Break up in sets of 10, 15, 25 or 50 as a scaling option.
Not a normal WOD but a Obstacle parcour inside and outside of the box, a challenge for most of us!
As an Athlete you will train all 10 physical fitness pillars and as a coach I train my laughing muscles 😄
Team meeting
Monkey cage
