Author Archives: Josh Hedrick

Friday July 20, 2018

  • Warmup
    • :30 Seconds
      • Easy Bike
      • Active Spidermans
      • Medium Bike
      • Active Spidermans
      • Faster Bike
      • Active Samson
    • Kettlebell Game
  • Movement review
  • Rehearsal
    • 1 Round
      • 10 Calorie Bike
      • 10 Kettlebell Swings
      • 10 Calorie Bike
      • 100 Meter Wreck Bag Run
  • WOD “Parks and Wreck”
    • Teams of 2, AMRAP 20:
      • 35/25 Calorie Bike
      • 50 Kettlebell Swings (70/55)
      • 35/25 Calorie Bike
      • 200 Meter Dball Run (50/30)

Bike for Teams of 1 Guy, 1 Girl: 42 Calories

  • Mobility
    • Standing calf stretch
    • Banded Hamstring flossing

Thursday July 19, 2018

  • Warmup
    • 1 Minute
    • Easy Row
    • Active Spidermans
    • :45 Seconds
    • Medium Row
    • Active Samson
    • :30 Seconds
    • Faster Row
    • 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
    • Pvc passthrough
    • Warrior squats
    • Pvc overhead squat
  • Movement review
  • Overhead Squat
    • Build to a Heavy Set of 3
  • Rehearsal
    • 1 Round
      • 1 Power Snatch
      • 2 Overhead Squats
      • 3 Calorie Row
  • WOD “Dilly Dilly”
    • AMRAP 12:
      • 2 Power Snatches (135/95)
      • 4 Overhead Squats (135/95)
      • 16/12 Calorie Row
  • Mobility
    • Couch stretch
    • weighted ankle stretch

Wednesday July 18, 2018

  • Warmup
    • 200 Meter Run
    • :30 Seconds
      • Active Spidermans
      • Front Rack Stretch
      • Slow Stiff Legged Deadlifts
      • Active Samson
      • Wrist Stretch
      • Slow Front Squats
      • Push-up to Down Dog
      • Chest Stretch
      • Slow Push Press
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Clean and Jerks
      • 100 Meter Run
      • 1 Rope Climb
      • 3 Burpees
  • WOD “Glen”
    • For Time:
      • 30 Clean and Jerks (135/95)
      • 1 Mile Run
      • 10 Rope Climbs
      • 1 Mile Run
      • 100 Burpees
  • Mobility
    • Static prone scorpion hold
    • Hanging lat stretch

Tuesday July 17, 2018

  • Warmup
    • :30 Seconds
      • Easy Bike
      • Push-up to Down Dog
      • Medium Bike
      • Active Samson
      • Faster Bike
      • Active Spidermans
  • Mobility
    • Pigeon pose
  • Movement review
  • Rehearsal
    • 1 Round Performed with lighter weight:
      • :15 Seconds Dumbbell Front Rack Step Back Lunges
      • :15 Seconds Single Unders
      • :15 Seconds Bike
    • Build to workout weight
    • 1 Round
      • :15 Seconds Dumbbell Front Rack Step Back Lunges
      • :15 Seconds Single Unders
      • :15 Seconds Bike
  • WOD “Liquid Laugh”
    • 5 Rounds:
      • 1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)
      • 1 Minute Double Unders
      • 1 Minute Calorie Bike
      • 1 Minute Rest
  • Mobility
    • Couch stretch
    • Standing calf stretch

Monday July 16, 2018

  • Warmup
    • :30 Seconds
      • Knuckle Drags
      • Push-up to Down Dog
      • Active Samson
      • Active Spidermans
      • Cossack Squats
      • Slow Air 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
    • Front rack stretch
    • Pvc passthrough
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Snatches
      • 3 Clean and Jerks
      • 3 Thrusters
  • WOD “TNT”
    • For Time:
      • 30 Snatches (95/65)
      • 30 Clean and Jerks (95/65)
      • 30 Thrusters (95/65)
  • Mobility
    • Couch stretch
    • Banded straight arm in external rotation

Friday July 13, 2018

  • Warmup
    • :30 Seconds
      • Active Spidermans
      • Air Squats
      • PVC Pass Throughs
      • Walkouts
      • Cossack Squats
      • PVC Around the World
      • Push-up to Down Dog
      • Active Samson
      • 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
    • Ankle stretch
    • Warrior squat
  • Movement review
    • Squat Snatch
  • Heavy Single
  • Rehearsal
    • 1 Round
      • 3 Power Snatches
      • 3 Lateral Bar Burpees
      • 3 Overhead Squats
      • 3 Squat Snatches
  • WOD “Over and Out”
    • 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
    • Couch stretch
    • weighted ankle stretch

Thursday July 12, 2018

  • Warmup
    • :30 Seconds
      • Easy Row
      • Easy Bike
      • Active Spidermans
      • Medium Row
      • Medium Bike
      • Active Samson
      • Faster Row
      • Faster Bike
      • Push-up to Down Dog
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Row
      • 10 Calorie Bike
      • 100 Meter Run
  • WOD “Caitlin”
    • For Time:
      • 2000 Meter Row
      • 90 Calorie Bike
      • 1 Mile Run
  • Mobility
    • Standing calf stretch
    • Banded Hamstring flossing

Wednesday July 11, 2018

  • Warmup
    • :45 Seconds
      • Active Spidermans
      • Active Samson
      • Push-up to Down Dog
      • Air Squats
      • Hollow/Arch Game
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Wrist stretch
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Toes to Bar
      • 5 Clean and Jerks
  • WOD “Power Hour”
    • For Time:
      • 50 Clean and Jerks (135/95)
      • On the Minute – 5 Toes to Bar
  • Mobility
    • Static prone scorpion hold
    • Hanging lat stretch

Tuesday July 10, 2018

  • Warmup
    • Round 1:
      • 50ft. Run Down
      • 5 Partner Air Squats
      • 50ft. Run Back
    • Round 2:
      • 50ft. Hop Down
      • 3 Partner Burpees
      • 50ft. Hop Back
    • Round 3:
      • 50ft. Run Down
      • 5 Partner Push-ups
      • 50ft. Run Back
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Kettlebell ankle stretch
    • Squat hold
    • Banded walks
  • Movement review
  • Rehearsal
    • 1 Round Completed with lighter kettlebell and barbell:
      • 5 Front Squat
      • 5 Kettlebell Swings
      • 100 Meter Run
    • Build to workout weight
    • 1 Round
      • 5 Front Squat
      • 5 Kettlebell Swings
      • 100 Meter Run
  • WOD “Jack Squat”
    • 21-15-9:
      • Front Squat (135/95)
      • Kettlebell Swings (70/55)
      • 400 Meter Run
  • Mobility
    • Banded front rack position
    • Couch stretch

Monday July 9, 2018

  • Warmup
    • :30 Seconds
      • Jumping Jacks
      • Push-up to Down Dog
      • Quick Single Unders
      • Active Spidermans
      • High Single Unders
      • Alternating Bird Dogs
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Pvc passthrough
    • Pvc hinge
  • Movement review
  • Deadlift
    • Build to a Heavy Single
  • Rehearsal
    • 1 Round
      • 2 Strict Handstand Push-ups
      • 6 Deadlifts
      • 10 Double Unders
  • WOD “Detention”
    • AMRAP 12:
      • 6 Strict Handstand Push-ups
      • 9 Deadlifts (225/155)
      • 30 Double Unders 
  • Mobility
    • Couch stretch
    • Banded straight arm in external rotation

Wednesday July 4, 2018

 

  • Warmup
    • :20 Seconds
      • Jumping Jacks
      • Quad Stretch
      • Knuckle Drags
      • Lateral Line Hops
      • Side Lunge
      • Active Samson
      • Forward and Back Line Hops
      • Active Spiderman
      • Air Squats
      • Single Unders
      • Push-up to Down Dog
      • Hollow Hold
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
      • Banded Walks
  • Mobility
    • Front rack stretch
    • Wrist stretch
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
    • Lighter Weight:
      • 5 Front Squats
      • 5 Chest to Bar Pull-ups
      • 10 Double Unders
    • 1 Round
    • Workout Weight:
      • 5 Front Squats
      • 5 Chest to Bar Pull-ups
      • 10 Double Unders
  • WOD “Heartbreak Kid”
    • 3 Rounds:
      • 10 Front Squats (185/135)
      • 20 Chest to Bar Pull-Ups
      • 50 Double Unders 
  • Mobility
    • Static prone scorpion hold
    • Standing calf stretch

Tuesday July 3, 2018

  • Warmup
    • :30 Seconds
      • Easy Row
      • Push-up to Down Dog
      • Medium Row
      • Active Spidermans
      • Fast Row
      • Active Samson
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Press and Stretch
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Wrist stretch
  • Movement review
  • Rehearsal
    • 1 Round (Opening Weight):
      • 6 Deadlifts
      • 4 Hang Power Cleans
      • 2 Push Jerks
      • 4 Calorie Row
  • WOD “Captain Crunch”
    • AMRAP 4:
    • 3 Rounds:
      • 12 Deadlifts (95/65)
      • 9 Hang Power Cleans (95/65)
      • 6 Push Jerks (95/65)
      • Max Calorie Row in Time Remaining
      • rest 4 minutes
    • AMRAP 4:
    • 2 Rounds:
      • 12 Deadlifts (135/95)
      • 9 Hang Power Cleans (135/95)
      • 6 Push Jerks (135/95)
      • Max Calorie Row in Time Remaining
      • rest 4 minutes
    • AMRAP 4:
    • 1 Round:
      • 12 Deadlifts (155/105)
      • 9 Hang Power Cleans (155/105)
      • 6 Push Jerks (155/105)
      • Max Calorie Row in Time Remaining
  • Mobility
    • Banded bully stretch
    • Couch stretch

Monday July 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
      • Toe Walk
      • Heel Walk
      • Side Shuffle
      • High Knees
      • Butt Kickers
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Squat hold
    • Banded walk
  • Movement review
  • Back Squat
    • Build to a Heavy Set of 3
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 5 Air Squats
  • WOD “Instep Inferno”
    • 4 Rounds:
      • 400 Meter Run
      • 50 Air Squats
  • Mobility
    • Psoas release
    • Couch stretch

Friday June 29, 2018

 

  • Warmup
    • :30 Seconds
      • Push-up to Down Dog
      • Active Samson
      • Active Spidermans
      • Air Squats
      • Walkouts
    • Barbell Warm Up + Crossover Symmetry
      • 5 Good Mornings

      • 5 Back Squats

      • 5 Elbow Rotations
      • 
5 Strict Presses

      • 5 Stiff-Legged Deadlifts
      • 
5 Front Squats
  • Movement review
    • 1 Round
      • 3 Bench Press (Lighter Weight)
      • 3 Strict Pull-ups
    • 1 Round
      • 3 Bench Press (Workout Weight)
      • 3 Strict Pull-ups
  • Rehearsal
    • 1 Round
      • 3 Bench Press (Lighter Weight)
      • 3 Strict Pull-ups
    • 1 Round
      • 3 Bench Press (Workout Weight)
      • 3 Strict Pull-ups
  • WOD  “Strict Lynne”
    • 5 Rounds:
      • Max Bodyweight Bench Press
      • Max Strict Pull-Ups
      • Rest 3 Minutes Between
  • Mobility
    • Couch stretch
    • Banded straight arm in external and internal rotation

Thursday June 28, 2018

 

  • Warmup
    • :30 Seconds
      • Easy Row
      • Easy Bike
      • Active Spidermans
      • Medium Row
      • Medium Bike
      • Active Samson
      • After Row
      • Faster Bike
      • Push-up to Down Dog
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Row
      • 5 Calorie Bike
      • 25ft. Farmers Carry
  • WOD  ”John Deere”
    • For Time:
    • 15-10-5/ 9-7-5
      • Row Calories
      • Bike Calories
      • 200 Meter Farmers Carry (55/35)
    • 15-10-5/ 9-7-5
      • Row Calories
      • Bike Calories
      • 200 Meter Farmers Carry (55/35)
    • 15-10-5/ 9-7-5
      • Row Calories
      • Bike Calories
  • Mobility
    • Jefferson curl
      • 3×5 (no heavier than 25lb)

Wednesday June 27, 2018

  • Warmup
    • :30 Seconds
      • Jumping Jacks
      • Push-up to Down Dog
      • Easy Single Unders
      • Active Spidermans
      • Higher Single Unders
      • Active Samson
    • Modified Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Snatch Grip Push Press
      • 5 Overhead Squats
      • 5 Snatch Grip Stiff-Legged Deadlifts
  • Mobility
    • PVC Pass Through
    • Ankle Stretch
    • PVC Overhead
  • Movement review
    • 3-Position Power Snatch
      • Build to Heavy Complex
  • Rehearsal
    • 1 Round
      • 10 Double Unders
      • 10 Air Squats
      • 5 Power Snatches
  • WOD “Double Dribble”
    • 3 Rounds For Time:
      • 75 Double Unders/115 Single Unders
      • 50 Air Squats
      • 15 Power Snatches (115/80)
  • Mobility
    • Banded hamstring flossing
    • Standing calf stretch

Tuesday June 26, 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
      • Toe Walk
      • Heel Walk
      • 3 Air Squats + Broad Jump
      • High Knees
      • Butt Kickers
      • Skip for Height
      • Skip for Distance
  • Mobility
    • Child’s pose on box
    • Pigeon pose on box
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 5 Wall Balls
      • 5 Box Jumps
      • 5 Kettlebell Swings
      • 5 Pull-ups
  • WOD  “Kelen Helly”
    • For Time:
      • 1 Round of “Kelly”
      • 2 Rounds of “Helen”
      • 1 Round of “Kelly”

 

    • 1 Round of Kelly:
      • 400m Run
      • 30 Box Jumps (24/20)
      • 30 Wall Balls (20/14)
    • 1 Round of Helen:
      • 400m Run
      • 21 Kettlebell Swings (55/35)
      • 12 Pull-ups
  • Mobility
    • Banded straight in external
    • Couch stretch

Monday June 25, 2018

 

  • Warmup
    • :30 Seconds
      • Knuckle Drags
      • Push-up to Down Dog
      • Active Samson
      • Active Spidermans
      • Air Squats
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Wrist stretch
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Row
      • 5 Deadlifts
      • 5 Burpees
      • 5 Push Press
      • Build to workout weight
    • 1 Round
      • 3 Calorie Row
      • 3 Deadlifts
      • 3 Burpees
      • 3 Push Press
  • WOD “Nose Bleed”
    • AMRAP 15:
      • 27/21 Calorie Row
      • 21 Deadlifts (135/95)
      • 15 Burpees
      • 9 Push Press (135/95)
  • Mobility
    • Banded hip in extension
    • Banded bully stretch

Friday June 22, 2018

 

  • Warmup
    • :45 Seconds
      • Easy Row
      • Active Spidermans
    • :30 Seconds
      • Medium Row
      • Active Samson
    • :15 Seconds
      • Faster Row
      • 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
    • Kettlebell ankle stretch
    • Child’s pose on kettlebell
  • Movement review
    • Front Squat
      • Build to Heavy Set of 3
  • Rehearsal
    • 1 Round
      • 5 Kettlebell Swings
      • 5 Front Squats (First Weight)
      • 5 Calorie Row
  • WOD “Crow’s Nest”
    • AMRAP 5:
      • 15-12-9
        • Kettlebell Swing (70/55)
        • Front Squat (135/95)
        • Calorie Row
        • Rest 5 Minutes
    • AMRAP 5:
      • 15-12-9
        • Kettlebell Swing (70/55)
        • Front Squat (115/80)
        • Calorie Row
  • Mobility
    • Couch stretch
    • Banded straight arm in external

Thursday June 21, 2018

 

  • Warmup
    • Line Drills
      • 200 Meter Run
      • Quad Stretch
      • Knee to Chest
      • Soldier Kicks
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Toe Walk
      • Heel Walk
    • Active Warmup
      • :20 Seconds Jumping Jacks
      • :40 Seconds Push-up to Down Dog
      • :20 Seconds Quick Single Unders
      • :40 Seconds Toe Touch + Air Squat
      • :20 Seconds High Single Unders
      • :40 Seconds Active Spidermans
  • Mobility
    • Chest stretch
    • Child’s pose
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 2 Ring Muscle-ups
      • 10 Double Unders
  • WOD “Schlitz”
    • 4 Rounds For Time:
      • 400 Meter Run
      • 4 Ring Muscle-ups
      • 40 Double Unders
  • Mobility
    • Standing calf stretch
    • Jefferson curl
      • 3×5 (no heavier than 25lb)