Author Archives: Josh Hedrick

Tuesday Jan 22, 2019

Warmup

  • :60 Seconds
  • Easy Bike
  • Active Samson + Air Squat
  • :40 Seconds
  • Medium Bike
  • Active Spidermans
  • :20 Seconds
  • Fast Bike
  • Push-up to Down Dog
  • Mobility
    • Ankle stretch on post
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Assault Bike
      • 15 Double Unders
      • 200 Meter Row
  • WOD “Fuller Circle”
    • For Time:
      • 50/35 Calorie Assault Bike
      • 125 Double Unders 
      • 2k Row
      • 125 Double Unders
      • 50/35 Calorie Assault Bike
  • Mobility
    • Standing calf stretch
    • Banded hip in extension

Monday Jan 21, 2019

Warmup

  • 1 Minute
    • Active Spidermans
    • PVC Pass Throughs
    • Active Samson
    • PVC Lat Stretch
    • Push-up to Down Dog
    • PVC Hinge Drill
  • Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Pvc passthrough
    • Pvc lat stretch
    • Pvc hinge
  • Movement review
  • Hang Power Clean
    • Build to heavy double
  • Rehearsal
    • 1 Round
      • 4 Deadlifts
      • 3 Hang Power Cleans
      • 2 Push Jerks
  • WOD “DT”
    • 5 Rounds:
      • 12 Deadlifts
      • 9 Hang Power Cleans
      • 6 Push Jerks
    • Barbell: 155/105
  • Mobility
    • Banded front rack
    • Banded hamstring flossing

Friday January 18, 2019

Warmup

  • :30 Seconds
    • Easy Bike
    • Medicine Ball Deadlifts
    • Easy-Medium Bike
    • Squat to Medicine Ball
    • Medium Bike
    • Medicine Ball Strict Press
    • Faster Bike
    • Medicine Ball Slams
  • Mobility
    • Med Ball squat hold
    • Kettlebell ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 20 Seconds Wallballs
      • 20 Seconds Kettlebell Swings
      • 20 Seconds Calorie Bike
  • WOD “Bee’s Knees”
    • 5 Rounds:
      • 1 Minute Wall Balls (20/14) 
      • 1 Minute Kettlebell Swings (55/35) 
      • 1 Minute Calorie Bike
      • 1 Minute Rest
  • Mobility
    • Banded hip in extension
    • Banded hamstring flossing

Thursday January 17, 2019

Warmup

  • Line Drills
    • 200 Meter Run
    • Quad Stretch
    • Knee to Chest
    • Soldier Kicks
    • Knuckle Drags
    • Side Lunge
    • Cradle Stretch
    • Walking Samson  
    • Walking Spidermans
    • Walkouts
    • 3 Air Squats + Broad Jump
    • High Knees
    • Butt Kickers
    • Skip for Height
    • Skip for Distance
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Child’s pose on box
    • Box supported ankle stretch
  • Movement review
  • Push Press
    • Heavy Set of 10
  • Rehearsal
    • 1 Round
      • 4 Push Presses
      • 4 Toes to Bar
      • 4 Box Jump Overs
  • WOD “Clothesline”
    • AMRAP 12:
      • 2 Push Presses (115/80)
      • 2 Toes to Bar
      • 2 Box Jump Overs (24/20)
      • 4 Push Presses (115/80)
      • 4 Toes to Bar
      • 4 Box Jump Overs (24/20)
      • 6 Push Presses (115/80)
      • 6 Toes to Bar
      • 6 Box Jump Overs (24/20)
    • Up by 2’s Until Finish
  • Mobility
    • Banded front rack position
    • Standing calf stretch

Wednesday January 16, 2019

Warmup

  • :30 Seconds
    • Lateral Jumps Over Rope
    • Active Samson
    • Easy Single Unders
    • Active Spidermans
    • Higher Single Unders
    • 1 Minute of 3 Push-ups + 6 Air Squats (For Quality)
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Chest stretch
    • Pigeon pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Row
      • 5 Double Unders
      • 5 Power Cleans (135/95)
      • 5 Pushups
      • 5 Air Squats
  • WOD “Air Walker”
    • AMRAP 20:
      • 25/18 Calorie Row
      • 50 Double Unders
      • 3 Rounds of “The Chief”
        • 1 Round of “The Chief”:
        • 3 Power Cleans (135/95)
        • 6 Pushups
        • 9 Air Squats
  • Mobility
    • Banded bully stretch
    • Banded front rack position

Tuesday January 15, 2019

Warmup

  • 3 rounds of rowling
    • Winner chooses movement 
  • 10 spiderman stretch
  • 10 knuckle draggers
  • 20m side shuffle (10m down, 10m back)
  • 20m high knees
  • 20m walking high kicks
  • 20m walking lunge w/ twist
  • 20m butt kicks
  • 10m inchworm
  • 20m skip (10m for height, 10m for distance)
  • Mobility
    • Couch stretch
    • Standing calf stretch
  • Movement review
  • Rehearsal
    • 100m run (fast)
    • 10 jumping lunges
    • 5 sit-up
  • WOD “Home Alone” 
    • For Time:
    • 50-40-30-20-10
      • Jumping Lunges 
      • Sit-ups
  • Mobility
    • Standing calf stretch
    • Straddle stretch

Monday January 14, 2019

Warmup

  • :30 Seconds
    • Side Lunges
    • Active Spidermans
    • Air Squats
    • Active Samson
    • Slow PVC Front Squats
    • Push-up to Down Dog
    • Slow PVC Thrusters
    • Straight Leg Walkouts
  • Banded Walks
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Couch stretch
    • front rack stretch
    • ankle stretch
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Thrusters
      • 3 Pull-ups
      • 2 Thrusters
      • 2 Pull-ups
      • 1 Thruster
      • 1 Pull-up
  • WOD “Fran”
    • 21-15-9 reps for time of:
      • Thruster 95/65
      • Pull-ups
  • Mobility
    • Banded straight arm in external and internal rotation
    • Couch stretch

Friday January 11, 2019

  • Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 5 Snatch Grip Deadlifts
  • Movement review
  • Snatch Complex
    • Build to a Heavy:
    • Power Snatch + Overhead Squat + Squat Snatch
  • Rehearsal
    • 1 Round
      • 2 Power Snatches
      • 2 Lateral Barbell Burpees
      • 2 Overhead Squats
      • 2 Lateral Barbell Burpees
      • 2 Squat Snatches
  • WOD “Over and over”
    • For Time:
      • 20 Power Snatches (95/65)
      • 20 Lateral Barbell Burpees
      • 20 Overhead Squats (95/65)
      • 20 Lateral Barbell Burpees
      • 20 Squat Snatches (95/65)
  • Mobility
    • Banded hip in extension

Thursday January 10, 2019

  • Warmup
    • :30 Seconds
      • Jogging Around Line of Kettlebells:
      • Easy Jog
      • Quad Stretch
      • Knee to Chest
      • Straight Leg Kicks 
Side Lunge
      • Moderate Jog
      • Active Samson
      • Active Spidermans
      • Air Squats
      • Push-up to Down Dog
      • Faster Jog
      • Side Shuffle (:15 Seconds Each Direction)
      • :15 Butt Kickers / :15 High Knees
      • :15 Bear Crawl / :15 Backwards Bear Crawl
  • Mobility
    • Child’s pose on kettlebell
    • Down dog
    • Kettlebell thoracic opener
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Row
      • 5 Kettlebell Swings
      • 25′ Bear Crawl
  • WOD “Bells and Whistles”
    • AMRAP 15:
      • 400/350 Meter Row
      • 20 Kettlebell Swings (55/35)
      • 100′ Bear Crawl
  • Mobility
    • Banded straight arm in external rotation
    • Couch stretch

Wednesday January 9, 2019

  • Warmup
    • :30 Seconds
      • Easy Bike
      • Active Spidermans
      • Front Rack Stretch
      • Moderate Bike
      • Active Samson
      • Pigeon Pose + Wrist Stretch (Right Side)
      • Faster Bike
      • Air Squats
      • Pigeon Pose + Wrist Stretch (Left Side)
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Pigeon pose
  • Movement review
  • Squat clean complex
    • Build to a Heavy 3-Position Squat Clean:
      • 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
  • Rehearsal
    • 1 Round
      • 4 Calorie Assault Bike
      • 4 Power Cleans (Opening Weight)
  • WOD “Clean Sheet”
    • AMRAP 3:
      • 9/6 Calorie Assault Bike
      • 9 Power Cleans (95/65)
      • Rest 3 Minutes
    • AMRAP 3:
      • 9/6 Calorie Assault Bike
      • 7 Hang Squat Cleans (115/80)
      • Rest 3 Minutes
    • AMRAP 3:
      • 9/6 Calorie Assault Bike
      • 5 Squat Cleans (135/95)
  • Mobility
    • Banded hamstring flossing
    • Banded front rack position

Tuesday January 8, 2019

  • Warmup
    • 400m jog or 500m row
    • 1min straight arm plank
    • 20 single unders
    • 5 air squat
    • 1min straight arm plank
    • 10 high jump single unders
    • 5 banded good morning
    • 1min straight arm plank
    • 10 double under attempts
    • 5 air squat
    • 1min straight arm plank
    • 10 double under attempts
    • 5 banded good morning
  • Mobility
    • Banded front rack position
    • Standing calf stretch
  • Movement review
  • Rehearsal
    • 1 round
      • 5 pull up
      • 5 abmat situp
      • 5 air squat
      • 5 double unders
  • WOD “Stocking Stuffer”
    • 3 Rounds:
      • 20 Pull-ups
      • 30 AbMat Sit-ups
      • 40 Air Squats
      • 50 Double Unders
  • Mobility
    • Standing calf stretch
    • Couch stretch

Friday Jan 4, 2019

Warmup

  • :30 Seconds
    • Knuckle Drags
    • Quad Stretch
    • Active Samson
    • Active Spidermans
    • Push-up to Down Dog
    • Air Squats
  • Wall Ball Partner Warm Up
    • :20 Seconds Chest Passes
    • :20 Seconds Lateral Passes
    • :20 Seconds Lateral Passes (Other Side)
    • :20 Seconds Squat Passes
  • Mobility
    • Dumbbell squat hold
    • Dumbbell ankle stretch
    • Chest stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 6 Calorie Row
      • 5 Wall Balls
      • 4 Alternating Dumbbell Snatches
      • 3 Lateral Burpees over Rower
  • WOD “Vader”
    • 3 Rounds:
      • 24/17 Calorie Row
      • 21 Wallballs (20/14)
      • 18 Alternating Dumbbell Snatches (50/35)
      • 15 Lateral Burpees over Rower
  • Mobility
    • Banded straight arm internal rotation
    • Couch stretch

Thursday Jan 3, 2019

Warmup

  • :30 Seconds
    • Easy Bike
    • Easy Single Unders 
Push-up to Down Dog
    • Moderate Bike
    • Quick Single Unders
    • Active Samson
    • Faster Bike
    • Higher Single Unders
    • Air Squats
  • Mobility
    • Banded straight arm in external rotation
    • Wrist stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 1 Rope Climbs
      • 5 Calorie Assault Bike
      • 10 Double Unders
  • WOD “Spin Cycle”
    • AMRAP 18:
      • 3 Rope Climbs
      • 20/14 Calorie Assault Bike
      • 60 Double Unders 
  • Mobility
    • Banded hip in extension
    • Standing calf stretch

Wednesday Jan 2, 2019

Warmup

  • 1 Minute
    • Wide PVC Pass Throughs
    • Active Samson
  • 1 Minute
    • PVC Around the Worlds
    • Active Spidermans
  • 1 Minute AMRAP (For Quality)
    • 3 Push-ups
    • 5 Sit-ups
    • 7 PVC Overhead Squats
  • Modified Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 5 Snatch Grip Deadlifts
  • Mobility
    • Pvc hinge
    • Narrow pvc passthrough
  • Movement review
  • Overhead Squat
    • Build to heavy set of 5
  • Rehearsal
    • 1 Round
      • 3 Strict Handstand Push-ups
      • 5 Overhead Squats
      • 7 Deadlifts
  • WOD “Dead Arm”
    • AMRAP 12:
      • 5 Strict Handstand Push-ups
      • 10 Overhead Squats (95/65)
      • 15 Deadlifts (95/65)
  • Mobility
    • Hamstring flossing
    • Banded straight arm in external rotation

Monday Dec 31, 2018

Warmup

  • :30 Seconds
    • Easy Jog Around Boxes
    • Quad Stretch
    • Knee to Chest
    • Straight Leg Kicks
    • Moderate Jog Around Boxes
    • Side Lunge
    • Walking Samson
    • Walking Spiderman
    • Faster Jog Around Boxes
    • Push-up to Down Dog
    • Air Squats
    • Side Shuffles (:15 Seconds In/Out)
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Couch stretch
    • Wrist stretch on box
    • Child’s pose on box
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Box Jump Overs
      • 3 Power Cleans
      • 3 Chest to Bar Pull-ups
      • 3 Front Squats
      • 3 Lateral Barbell Burpees
      • 3 Push Jerks
  • WOD “Belly Flop”
    • 21-15-9:
      • Box Jump Overs (24/20)
      • Power Cleans (115/80)
      • Chest to Bar Pull-ups
      • Front Squats (115/80)
      • Lateral Barbell Burpees
      • Push Jerks (115/80)
  • Mobility
    • Keg stretch
    • Banded front rack position

Friday Dec 28, 2018

Warmup

  • Line Drills
    • Quad Stretch
    • Knee to Chest
    • Soldier Kicks
    • Knuckle Drags
    • Side Lunge
    • Cradle Stretch
    • Walking Samson  
    • Walking Spidermans
    • Walkouts
    • 3 Air Squats + Broad Jump
    • High Knees
    • Butt Kickers
    • Skip for Height
    • Skip for Distance
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Banded lat stretch
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 1-2-3: Toes to Bar
      • 3-2-1: Deadlifts
      • Build to Workout Weight
    • 1 Round
      • 1-2-3: Toes to Bar
      • 3-2-1: Deadlifts
  • WOD “Joker”
    • For Time:
      • 1-2-3-4-5-6-7-8-9-10: Toes to Bar
      • 10-9-8-7-6-5-4-3-2-1:  Deadlifts (225/155)
  • Mobility
    • Banded hip in extension
    • Couch stretch
    • Banded front rack

Thursday Dec 27, 2018

Warmup

  • :20 Second Jump / :40 Second Stretch
    • Lateral Hops Over Bar
    • Walkouts
    • Forward and Back Hops Over Bar
    • Push-up to Down Dog
    • Easy Single Unders
    • Active Samson
    • Higher Single Unders
    • Active Spidermans
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Wrist stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Calorie Row
      • 10 Double Unders
      • 3 Hang Squat Cleans (Opening Weight)
  • WOD “Round Trip”
    • 6 Rounds, On the 3:00:
      • 20/14 Calorie Row
      • 40 Double Unders
      • 5-5-4-4-3-3 Hang Squat Cleans
    • Climb in weight on the hang squat clean. Score is slowest round.
  • Mobility
    • Weighted ankle stretch
    • Banded front rack
    • Couch stretch

Wednesday Dec 26, 2018

Warmup

  • :30 Seconds
    • Medicine Ball Foot Taps
    • Active Spidermans
    • Medicine Ball Deadlifts
    • Active Samson
    • Squats to Medicine Ball  
    • Push-up to Down Dog
  • Modified Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 5 Snatch Grip Deadlifts
  • Mobility
    • Child’s pose on box
    • Medicine Ball Squat Pose
  • Movement review
  • Power Snatch
    • Build to Heavy Set of 5
  • Rehearsal
    • 1 Round
      • 2 Power Snatches
      • 4 Box Jump Overs
      • 6 Wall Balls
  • WOD “Play Ball”
    • 3 Rounds:
      • 10 Power Snatches (115/80)
      • 20 Box Jump Overs (24/20)
      • 30 Wallballs (20/14)
  • Mobility
    • Pigeon pose/ hip in external rotation
    • Standing calf stretch