Author Archives: Josh Hedrick

Friday Nov 16, 2018

Warmup

  • :30 Seconds
    • Easy Bike
    • Easy Row
    • Active Samson
    • Moderate Bike
    • Moderate Row
    • Active Spidermans
    • Faster Bike
    • Faster Row
    • Push-up to Down Dog
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Calorie Row Each
      • 3 Calorie Bike Each
      • 3 Burpees Over Rower Each
  • WOD “Designated Driver” (Teams of 3)
    • 3 Rounds:
      • 4 Minute Row for Calories
      • 3 Minute Bike for Calories
      • 2 Minute Burpees Over Rower
  • Mobility
    • Couch stretch
    • Hip in external rotation on box
    • Kettlebell ankle stretch

Thursday Nov 15, 2018

Warmup

  • Active Warm Up (In 50’ Segments)
    • Quad Stretch
    • Straight Leg Kicks
    • Knee to Chest
    • Knuckle Drags
    • Active Samson
    • Straight Leg Bear Crawl
    • Side Lunges
    • Forward Crab Walk
    • Walking Spidermans
    • Backwards Crab Walk
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Wrist stretch
    • Chest stretch
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 6 Deadlifts
      • 4 Walking Lunges (2 Each Leg)
      • 2 Strict Handstand Push-ups
    • 1 Round
      • 6 Deadlifts
      • 4 Walking Lunges (2 Each Leg)
      • 2 Strict Handstand Push-ups
  • WOD “Deadbeat”
    • 4 Rounds:
      • 21 Deadlifts (155/105)
      • 150′ Walking Lunge
      • 9 Strict Handstand Push-ups
  • Mobility
    • Hamstring flossing
    • Static prone scorpion hold

Wednesday Nov 14, 2018

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
  • Mobility
    • Banded passthrough
    • Banded pull aparts
    • Arch ups
  • Movement review
  • Rehearsal
    • 1 Round (Each)
      • *Slower Pace:*
      • 100 Meter Run
      • 5 Toes to Bar
    • 1 Round (Each)
      • *Fast, Workout Pace:*
      • 100 Meter Run
      • 5 Toes to Bar
  • WOD “Team Cement Mixer” (Teams of 2)
    • 10 Rounds Total (5 Each):
      • 400 Meter Run
      • 12 Toes to Bar
  • Mobility
    • Pigeon pose
    • Banded straight arm in external & internal rotation

Tuesday Nov 13, 2018

Warmup

  • :30 Seconds
    • Jumping Jacks
    • Active Spidermans
    • Front Rack Stretch*
    • Easy Single Unders
    • Active Samson
    • Front Rack Stretch*
    • Higher Single Unders
    • Push-up to Down Dog  
    • Front Rack Stretch*
  • Modified Barbell Warm Up 
5 Stiff-Legged Deadlifts
    • 5 Hang Power Cleans
    • 5 Front Rack Alternating Elbow Rotations
    • 5 Front Squats
    • 5 Strict Presses
    • 5 Good Mornings
    • 5 Back Squats
  • Movement review
  • Hang Power Clean
    • Build to Heavy Set of 3
  • Rehearsal
    • 1 Round
      • 3 Hang Power Cleans
      • 3 Lateral Barbell Burpees
      • 10 Double Unders
  • WOD “Hangman”
    • For Time:
      • 21 Hang Power Cleans (135/95)
      • 21 Lateral Barbell Burpees
      • 100 Double Unders 
      • 15 Hang Power Cleans (135/95)
      • 15 Lateral Barbell Burpees
      • 75 Double Unders 
      • 9 Hang Power Cleans (135/95)
      • 9 Lateral Barbell Burpees
      • 50 Double Unders 
  • Mobility
    • Standing calf stretch
    • Couch stretch
    • Banded front rack stretch

Monday Nov 12, 2018

Warmup

  • :30 Seconds
    • Easy Row  
    • Active Samson + Air Squat
    • Moderate Row
    • Active Spidermans
    • Faster Row
    • Push-up to Down Dog
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Wrist stretch
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 7 Calorie Row
      • 7 Thrusters
    • 1 Round
      • 5 Calorie Row
      • 5 Thrusters
  • WOD “Blitzen”
    • 5 Rounds:
      • 20/15 Calorie Row
      • 10 Thrusters (115/80)
  • Mobility
    • Banded hip in extension
    • Hanging lat stretch

Friday Nov 9, 2018

Warmup

  • :30 Seconds
    • Knuckle Drags
    • Walkouts
    • Active Samson
    • Active Spidermans
    • Air Squats
    • Push-up to Down Dog
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Pigeon pose
    • front rack stretch
  • Movement review
  • Deadlift
    • Build to Heavy Set of 6-4-2
  • Rehearsal
    • 1 Round
      • 5 Wall Balls
      • 5 Deadlifts
  • WOD “Optimus Prime”
    • AMRAP 7:
      • Wall Balls (20/14)
      • On the Minute: 7 Deadlifts (225/155)
  • Mobility
    • Hamstring flossing
    • Keg stretch

Thursday Nov 8, 2018

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
    • Wrist stretch
    • Wall supported ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 50 Meter Run
      • 5 Power Cleans
      • 50 Meter Run
    • Build to Workout Weight
    • 1 Round
      • 50 Meter Run
      • 5 Power Cleans
      • 50 Meter Run
  • WOD “Knuckle Sandwich”
    • For Time:
      • 800 Meter Run
      • 30 Power Cleans (185/135)
      • 800 Meter Run
  • Mobility
    • Couch stretch
    • Banded front rack position

Wednesday Nov 7, 2018

Warmup

  • :30 Seconds
    • Easy Row
    • Push-up to Down Dog
    • Moderate Row
    • Active Samson + Air Squat at Top
    • Faster Row
    • Active Spidermans
  • 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 passthrough
    • Pvc overhead squat
  • Movement review
  • Overhead Squat
    • Build to Heavy Set of 3
  • Rehearsal
    • 1 Round
      • 5 Calorie Row
      • 3 Lateral Barbell Burpees
      • 5 Overhead Squats
  • WOD “Ground Breaking”
    • For Time:
      • 50/35 Calorie Row
      • 35 Lateral Barbell Burpees
      • 50 Overhead Squats (95/65)
  • Mobility
    • Banded hip in extension
    • Hip in external rotation

Tuesday Nov 6, 2018

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
  • :30 Seconds
    • Easy Bike
    • Hollow Hold  
    • Moderate Bike
    • Arch Hold
  • Mobility
    • Couch stretch
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 2 Chest to Bar Pull-ups (Or Pull-ups)
      • 2 Toes to Bar
      • 2 Pull-ups
      • 2 Calorie Bike
  • WOD “Bar Keeper”
    • AMRAP 5
      • Buy-In: 400 Meter Run
      • Followed By…
      • 21 Chest to Bar Pull-ups
      • 21/15 Calorie Assault Bike
      • Rest 5 Minutes
    • AMRAP 5:
      • Buy-In: 400 Meter Run
      • Followed By…
      • 15 Toes to Bar
      • 15/10 Calorie Assault Bike
      • Rest 5 Minutes
    • AMRAP 5:
      • Buy-In: 400 Meter Run
      • Followed By…
      • 9 Pull-ups
      • 9/6 Calorie Assault Bike
  • Mobility
    • Couch stretch
    • Hanging lat stretch

Monday Nov 5, 2018

Warmup

  • :30 Seconds
    • Farmers Carry (Right Arm)
    • Jumping Jacks
    • Farmers Carry (Left Arm)
    • Push-up to Down Dog
    • Farmers Carry (Both Arms)
    • Active Spidermans
    • Light Jog
    • Active Samson
    • Moderate Jog
    • Slow Air Squats
  • Dumbbell Warm Up
    • 3 Stiff Legged Deadlifts
    • 3 Hang Power Cleans
    • 3 Front Squats
    • 3 Strict Press
    • 3 Hang Reverse Lunges
  • Mobility
    • Dumbbell ankle stretch
    • Squat hold
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Double Unders
      • 2 Dumbbell Power Cleans
      • 5 Double Unders
      • 2 Dumbbell Hang Squat Cleans
      • 5 Double Unders
      • 2 Dumbbell Push Presses
      • 5 Double Unders
      • 2 Dumbbell Reverse Lunges
      • 5 Double Unders
      • 2 Dumbbell Thrusters
  • WOD “Hands Down”
    • AMRAP 18:
      • 30 Double Unders
      • 10 Dumbbell Power Cleans
      • 30 Double Unders
      • 10 Dumbbell Hang Squat Cleans
      • 30 Double Unders
      • 10 Dumbbell Push Presses
      • 30 Double Unders
      • 10 Dumbbell Reverse Lunges
      • 30 Double Unders
      • 10 Dumbbell Thrusters
    • Dumbbells: (50’s/35’s)
  • Mobility
    • Kettlebell ankle stretch
    • Banded straight arm in external rotation

Friday Nov 2, 2018

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
  • Modified Barbell Warm Up
    • 5 Stiff-Legged Deadlifts
    • 5 Hang Power Cleans
    • 5 Front Squats
    • 5 Strict Presses
    • 5 Elbow Rotations
    • 5 Back Squats
    • 5 Good Mornings
  • Mobility
    • Front rack stretch
    • Warrior squat
    • Overhead stretch on wall
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Clean and Jerks
      • 100 Meter Run
    • Build to Workout Weight
    • 1 Round
      • 3 Clean and Jerks
      • 100 Meter Run
  • WOD “Tiger Blood”
    • 3 Rounds:
      • 10 Clean and Jerks (135/95)
      • 400 Meter Run
  • Mobility
    • Banded ankle distraction
    • Couch stretch

Thursday Nov 1, 2018

Warmup

  • :30 Seconds
    • Active Samson
    • Active Spidermans
    • Easy AbMat Sit-ups
    • Push-up to Down Dog
    • Air Squats
    • Moderate AbMat Sit-ups
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Pigeon pose
    • Child’s pose
    • Banded walks
  • Movement review
  • Back squat
    • 3 sets of 5
  • Rehearsal
    • 1 Round
      • 5 Kettlebell Swings
      • 7 AbMat Sit-ups
      • 9 Air Squats
  • WOD “Hokey Pokey”
    • AMRAP 12:
      • 15 Kettlebell Swings (70/55)
      • 30 AbMat Sit-ups
      • 45 Air Squats
  • Mobility
    • Banded hip in extension
    • Keg stretch

Wednesday Oct 31, 2018

Warmup

  • 1 Minute
    • Easy Bike
    • Body Weight Good Mornings
  • :45 Seconds
    • Active Spidermans
    • Light Banded Good Mornings
  • :30 Seconds
    • Push-up to Down Dog  
    • Front Plank Hold
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Bike
      • 4 Deadlifts
      • 3 Lateral Barbell Burpees
  • WOD “Take Five”
    • AMRAP 5:
      • Buy-In: 35/25 Calorie Assault Bike
      • Directly Into…
      • 12 Deadlifts (185/135)
      • 12 Lateral Barbell Burpees
      • Rest 5 Minutes
    • AMRAP 5:
      • Buy-In: 25/20 Calorie Assault Bike
      • Directly Into…
      • 9 Deadlifts (225/155)
      • 9 Lateral Barbell Burpees
      • Rest 5 Minutes
    • AMRAP 5:
      • Buy-In: 15/10 Calorie Assault Bike
      • Directly Into…
      • 6 Deadlifts (275/185)
      • 6 Lateral Barbell Burpees
  • Mobility
    • Banded hamstring flossing
    • Saddle stretch (use medball to support back)

Tuesday Oct 30, 2018

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
  • Mobility
    • Pvc passthrough
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Wall Balls
      • 5 Pull-ups
      • 5 Calorie Row
      • 100 Meter Run
  • WOD “Down and Out”
    • 21-18-15-12-9:
      • Wall Balls (20/14)
      • Pull-ups
      • Calorie Row
      • 200 Meter Run*
    • *After Each Round. 5 Total Runs.
  • Mobility

Monday Oct 29, 2018

Warmup

  • :30 Seconds
    • Easy Bike
    • Active Samson
    • Moderate Bike
    • Active Spidermans
    • Faster Bike
    • Push-up to Down Dog
  • 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
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 10 Double Unders
      • 5 Calorie Bike
      • 5 Push Jerks
      • Build to Workout Weight
    • 1 Round
      • 10 Double Unders
      • 5 Calorie Bike
      • 5 Push Jerks
  • WOD “Squeaky Wheel”
    • AMRAP 15:
      • 60 Double Unders
      • 20/15 Calorie Assault Bike
      • 10 Push Jerks (165/110)
  • Mobility
    • Banded bully stretch
    • Banded straight arm in external rotation
    • Child’s pose on box

Final Destination Warmup

20 cal row

    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
    • 2min banded hamstring flossing
    • Build to working wright
    • Primer
      • 10 cal row
      • 5 toes to bar
      • 5 deadlift
      • 5 bar facing burpee

 

Nightmare on Production Drive Warmup

200m jog

30 single under

  • 2min banded straight arm in external rotation
  • 10 pvc passthrough
  • 10 spiderman (5 each side)
  • 10 overhead squat with pvc
  • 3 rounds
    • 3 power snatch w/ empty bar
    • 4 box step ups
    • 3 push press w/ empty bar
  • Build to working weight
  • Primer (at working weight and box height)
    • 20 DU/30 SU
    • 4 power snatch
    • 4 box jump over
    • 4 push press
  • Stay warm until your heat. Hop on a bike or rower at a EASY L1 pace, walk nervously around the gym, or do some light active stretching. Keep warm without adding any excessive fatigue.

Dr. Jeckyll & Mr. Hyde Warmup

400m jog

  • 2min banded hip in extension
  • 2min banded front rack position

 

  • 3 rounds of:
    • 5 air squat
    • 5 hang power clean w/ empty barbell (3rd round complete 5 hang squat clean)
    • 15-30 sec dead hang
  • Build to working weight
  • Primer (at working weight)
    • 5 pullup
    • 5 hang squat clean
    • 5 wall ball
  • Stay warm until your heat. Hop on a bike or rower at a EASY L1 pace, walk nervously around the gym, or do some light active stretching. Keep warm without adding any excessive fatigue.

Friday Oct 26, 2018

Friday Oct 26, 2018

  • Warmup
    • :30 Seconds
      • Easy Bike
      • Active Samson
      • Moderate Bike
      • Active Spidermans
      • Faster Bike
      • Push-up to Down Dog
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
  • Movement review
  • Front Pause Squat
    • Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom.
  • Rehearsal
    • 1 Round
      • 3 Thrusters
      • 3 Toes to Bar
      • 3 Calorie Bike
  • WOD “Nine Yards”
    • AMRAP 12:
      • 3 Thrusters (95/65)
      • 3 Toes to Bar
      • 3 Calorie Bike
      • 6 Thrusters (95/65)
      • 6 Toes to Bar
      • 6 Calorie Bike
      • 9 Thrusters (95/65)
      • 9 Toes to Bar
      • 9 Calorie Bike
    • Up by (3’s) until finish.
    • Competition athletes alternate WOD 
    • 3 rounds NOT for time (choose a load that will allow you to move UNBROKEN start to finish at a steady L2 pace. KEEP IT CHILL, crack a joke with the person beside you, grab water in between movements or take a quick walk outside and back if needed during this one. We want to get warm, get the blood flowing, and flush some of that lactic acid out of your system by maintaining a consistent pace at lower intensity. This is a smart way to prep for competition day tomorrow!)
      • 30/20 cal bike
      • 20 russian kettlebell swing 55/35
      • 10 goblet squat 55/35
  • Mobility
    • Hanging lat stretch
    • Saddle stretch- use dball to support back

Thursday Oct 25, 2018

Warmup

  • :30 Seconds
    • Knuckle Drags
    • Active Spidermans
    • Active Samson
    • Push-up to Down Dog
    • Air Squats
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Row
      • 10 Double Under
      • 5 D-ball to Shoulder
  • WOD “Surf and Turf”
    • For Time:
      • 70/50 Calorie Row
      • 70 Double Under
      • 30 D-ball Ground to Shoulder (50/30)
      • 70 Double Under
      • 70/50 Calorie Row
  • Mobility
    • Banded hip in extension
    • Couch stretch