Day 11 - Wallballs & Burpees

Follow up

They  are feeling better. I admonished them (again) on the importance of their diet.

Warm Up (Scaled)

3 Rounds - (not timed) of:
Mobility and stretching
10 squats
10 pushups 

10 situps

10 assisted pullups

Workout
 

10,9,8 -->1 Wallballs *

3 burpees

 

Goal,  All WBs unbroken, keep good form

The WBs were 8' targets. I had to stop several times to fix form

Day 10 - Push Press Ladder

Follow up

They went on vacation, but I had them do some body movement WODs when they were gone. (Death by Burpee one day, 8 min AMRAP of 5 pushups, 10 situps, 15 air squats) I don't know if they actually did it, but they said they did.

Warm Up (Scaled)

3 Rounds - (not timed) of:
Mobility and stretching
10 squats
10 pushups 

10 situps

10 assisted pullups

Workout

Push Press

5-5-3-3-1-1-1

THEN
 

2 min, 1 off. 3 rds of:
1,2,3...
Push press 60% 1rm
Jump squats (Scaled to step-ups 20")

 

Goal,  10 complete rounds. They got halfway through 8.

Day 9 - Plank / Press / Burpee Box Jump

Follow up

They missed a day, so they felt pretty good - that is until they got into the WOD.

Warm Up (Scaled)

3 Rounds - (not timed) of:
Mobility and stretching
10 squats
10 pushups 

10 situps

10 assisted pullups

Workout

Buy in: 30 second plank

THEN
 
5 rft:

5 push press 45#
10 burpee box jumps 18" (Step-ups)

THEN
 
Cash out: 30 second plank

Goal - Slower, but no breaks - if possible.

Day 8 - Hang Clean

Follow up

They were toast after Tabata. I was going to have them run, but decided to have a lift and Metcon instead.

Warm Up (Scaled)

3 Rounds - (not timed) of:
Mobility and stretching
5 med ball squats
5 pushups 

5 situps

5 assisted pullups

Workout

 

Hang Clean

5-5-3-3-1-1-1

 

(Forcing a drop if form is incorrect)

Goal: 80% body weight 

 

They hit their goal, and after the early rounds, they kept good form.

 

Cash Out:

 

3 Rounds of:

 

10 *Sandbag ground to shoulder

8 Sandbag lunges

6  Sandbag Shoulder to overhead

 

*25# sandbag

Day 7 - Tabata

Follow up

They are feeling much better, and really liked the last WOD. They claim they are down 8 lbs already

Warm Up

3 Rounds - (not timed) of:
Mobility and stretching
10 squats 

10 pushups 

10 situps

10 assisted pullups

Workout

 

Tabata (8 rds each, 20 sec on, 10 sec off)

 

Burpees

Situps

Wallball (Scaled) 

Goal: Good form, over 100 reps

 

They hit their rep goal, but had to scale down on both burpees and wallballs (no ball, squat, reach and touch wall). It was one of the toughest to date

Day 6 - EMOM

Follow up

They felt pretty good after a lift day. They also claimed to cut out all sodas, and most sugars

Warm Up (Scaled)

3 Rounds - (not timed) of:
Mobility and stretching
5 med ball squats
5 pushups 

5 situps

5 assisted pullups

Workout

 

EMOM (every 90 Seconds)

 

3 Kettlebell Swings (35#)

5 Box Dips

7 Lunges w/ 25# plate 

Goal: Complete all rounds

 

They hit their goal, but lost form. I had to correct in the later rounds. It ROASTED them!