Author: Derek Hurdle

Warm-up Choice of Fun Warm-up Spend 15:00 and mix general mobility in. – Examples of Games: Abmat Pizza Game, Dodgeball, Name Game, Funnel Tag. Take this opportunity to put your own spin on something fun that gets people moving. Prep 6min w. partner 8 Wallballs each 8 Russian Swings each 4 Pull-ups each WOD 12 […]

Mobility Glute Activation + Squat Mobility 2 Rounds of: 1a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s. 1b) Cook Squats x 5 reps. Rest 10s. 1c) X-Band Walk x 20s each direction Warm-up 2 Sets. Add weight for set 2 10 RDLs 8 Front Squats 6 Bar Facing Burpees […]

Mobility General Mobility – Have athlete choice 3 spots and spend 1:00 on each with either foam roller or lax ball Warm-up Rowing in Teams of 2: 10min. Each athlete will complete 5 x 1min sets at a moderate pace. WOD In teams of 2: For time: Run 1 Mile 100 Overhead Squats (75, 55) […]

Warm-up 3 Rounds of 20 work/10 rest: 1a) Single Unders 1b) Light DB Push Press 1c) DB Hammer Curls (same DBs) 1d) Double Under (or attempts) Prep 2 Sets of: 10 Push-ups 15 Banded Pull-aparts 20 Pushdowns Strength Speed Close Grip Bench Press (5 x 5 @55%, every 60s.) Bench Press Alternative: Close Grip Floor […]

Warm-up Grab a KB and a Jump Rope, then complete: 10 Russian Swings 10 Hollow Rocks 10 SDHP 30 Double Unders or 30 Single Unders 10 American Swings 10 Hollow Rocks 10 SDHP 30 Double or Single Unders WOD 5 Rounds of 40sec Work/20sec Rest: a) KBS (55, 35) b) SDHP (55, 35) c) Assault […]

Mobility – 60s Pigeon Pose each side – 15 Terminal Knee Extensions each leg. Warm-up Dynamic warm-up Strength Front Squat Wave 3-2-1-3-2-1. Rest 2-3:00 – Same Concept as Back Squat from last month – 2nd Wave should be heavier than the first – Start at roughly 50% of 1RM. – For example, Set 1: 3 […]

Warm-up Limber 11 Strength Single Leg BB RDLs  (4 x 8 ea. Rest 90s.) One Arm DB Row (3 x 12 ea. Rest 60s.) Russian Twists (3 x 20. Rest 60s.) WOD 21min AMRAP 10 Calorie Row 15 Hang Power Cleans 20 Air Squats 25 Sit-ups Rx: (65, 35) L2: (55, 25) L1: (Snatch Grip […]

Mobility Tissue Work, 10 passes each. – Lats – Thoracic Spine – Quads – Adductors Warm-up Abmat Pizza game *2 Burpee penalty for drops WOD 4 RFT w. a partner: 2 Rope Climbs 20 Front Rack Reverse Lunges (115, 75) (total reps) 20 Push-ups 1k Row Rx+:(Legless RC) Rx: (95, 65) L2: (10 BA Chin-ups […]

Mobility Glute Activation + Squat Mobility 2 Rounds of: 1a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s. 1b) Cook Squats x 5 reps. Rest 10s. 1c) X-Band Walk x 20s each direction Warm-up 2 Sets. Add weight for set 2 10 RDLs 8 Front Squats 6 Bar Facing Burpees […]

Mobility 3 Way Banded Shoulder Stretch x 2 sets/20s each positionA) Warm-up Dynamic Warm-up Prep Farmer Carry Relay In teams of 3 for 10:00 60s UB Max Distance Farmer Carry (70, 53) *Goal is to walk at least 100m in that 60s interval without dropping. *Drop = team penalty of 7 Burpees each athlete Training Intent […]