Author Archives: Josh Hedrick

Thursday September 20, 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
    • Pigeon Pose – 1 Minute Each Leg
    • Ankle Stretch – :30 Seconds Each Leg
  • Movement review
  • Rehearsal
    • 1 Round
      • 200 Meter Row
      • 100 Meter Run
  • WOD “Boat Race”
    • 3 Rounds:
      • 500 Meter Row
      • 400 Meter Run
    • Rest 3 Minutes Between Rounds. Score us total time, including rest.
  • Mobility
    • Standing calf stretch
    • Couch stretch

Wednesday September 19, 2018

Warmup

  • 1 Minute
  • Easy Bike
  • Active Spidermans
  • :45 Seconds
  • Medium Bike
  • Active Samson + Air Squats
  • :30 Seconds
  • Faster Bike
  • Push-up to Down Dog
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Bike
      • 25 Meter Farmers Carry
      • 1 Rope Climb
  • WOD “Scarecrow”
    • 3 Rounds:
      • 35/25 Calorie Assault Bike
      • 200 Meter Farmers Carry (50’s/35’s)
      • 3 Rope Climbs
  • Mobility
    • Banded hip in extension
    • Banded wrist distraction

Tuesday September 18, 2018

Warmup

  • :30 Seconds
    • Easy Row
    • Active Spidermans
    • Medium Row
    • Push-up to Down Dog
    • Fast Row
    • 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 Deadlifts
  • Mobility
    • Child’s Pose on Box – 1 Minute  
    • Squat Therapy – :45 Seconds
    • Box Supported Ankle Stretch – :30 Seconds
  • Movement review
  • Rehearsal
    • 1 Round
      • 7 Overhead Squats (Empty Barbell)
      • 6 Box Jumps
      • 5 Toes to Bar
      • 4 Calorie Row
    • Build to Workout Weight
    • 1 Round
      • 4 Overhead Squats
      • 4 Box Jumps
      • 4 Toes to Bar
      • 4 Calorie Row
  • WOD “Twenty-Something”
    • AMRAP 20:
      • 30 Overhead Squats (95/65)
      • 30 Box Jumps (24/20)
      • 30 Toes to Bar
      • 30/21 Calorie Row
  • Mobility
    • Couch stretch
    • Hamstring flossing
    • Standing calf stretch

Monday September 17, 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
    • Pvc hinge
    • Pvc passthrough
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 5 Deadlifts
      • 3 Strict Handstand Push-ups or Dumbbell Strict Press
    • Build to Workout Weights on Deadlifts (and/or Dumbbells)
    • 1 Round
      • 100 Meter Run
      • 5 Deadlifts
      • 3 Strict Handstand Push-ups or Dumbbell Strict Press
  • WOD “Jacked and Diane”
    • For Time:
      • 200 Meter Run
      • 21 Deadlifts (225/155)
      • 200 Meter Run
      • 18 Strict Handstand Push-ups
      • 200 Meter Run
      • 15 Deadlifts (225/155)
      • 200 Meter Run
      • 12 Strict Handstand Push-ups
      • 200 Meter Run
      • 9 Deadlifts (225/155)
      • 200 Meter Run
      • 6 Strict Handstand Push-ups
  • Mobility
    • Banded straight arm in external rotation
    • Couch stretch

Friday September 14, 2018

Warmup

  • :30 Seconds
    • Easy Row
    • Active Samson
    • Medium 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
  • Movement Review
  • Rehearsal
    • 1 Round
      • 100 Meter Row
      • 5 Deadlifts
      • 5 Lateral Bar Burpees
      • 5 Push Jerks
    • 1 Round
      • 50 Meter Row
      • 5 Deadlifts
      • 4 Lateral Bar Burpees
      • 3 Push Jerks
  • WOD  “Go Fish”
    • For Time:
      • 1,000 Meter Row
      • Directly Into…
    • 3 Rounds
      • 21 Deadlifts (135/95)
      • 15 Lateral Barbell Burpees
      • 9 Push Jerks (135/95)
  • Mobility
    • Banded bully stretch
    • Statice prone scorpion hold

Thursday September 13, 2018

Warmup

  • 1 Minute
  • Easy Bike
  • Active Spidermans
  • :45 Seconds
  • Moderate Bike
  • Active Samson + Air Squat
  • :30 Seconds
  • Faster Bike
  • Push-up to Down Dog
  • Mobility
    • Pigeon pose
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 20 Seconds Kettlebell Swings
      • 20 Seconds Reverse Lunges
      • 20 Seconds Calorie Bike
  • WOD “Fight Back”
    • 5 Rounds:
      • 1 Minute Kettlebell Swings (55/35)
      • 1 Minute Reverse Lunges
      • 1 Minute Calorie Bike
      • 1 Minute Rest
  • Mobility
    • Standing calf stretch
    • Couch stretch

Wednesday September 12, 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
    • Front rack stretch
    • Warrior squat
  • Movement review
    • Thruster
      • Heavy Set of 3
  • Rehearsal
    • 1 Round
      • 50 Meter Run
      • 5 Thrusters
  • WOD “Flash Flood”
    • 2 Rounds:
      • 400 Meter Run
      • 21 Thrusters (95/65)
  • Mobility
    • Banded hip in extension
    • Child’s pose

Tuesday September 11, 2018

Warmup

  • :30 Seconds
    • Quad Stretch
    • Straight Leg Kicks
    • Jumping Jacks
    • Active Spidermans
    • Air Squats
    • Easy Single Under
    • Active Samson
    • Push-up to Down Dog
    • Higher Single Under
  • 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
  • Movement review
  • Rehearsal
    • 1 Round
      • 10 Double Under or Single Under
      • 5 Power Cleans
      • 10 Double Under or Single Under
      • 5 Toes to Bar
  • WOD “Criss Cross”
    • AMRAP 15:
      • 30 Double Under
      • 15 Power Cleans (115/80)
      • 30 Double Under
      • 15 Toes to Bar
  • Mobility
    • Couch stretch
    • Hamstring flossing

Monday September 10, 2018

Warmup

  • :30 Seconds
    • Easy Row
    • Active Spidermans
    • Moderate Row
    • Active Samson
    • Faster Row
    • Push-up to Down Dog
  • 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
    • Dumbbell squat hold
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 6 Alternating Dumbbell Snatches
      • 5 Wall Balls
      • 4 Calorie Row
      • 3 Burpee Box Jumps
    • 1 Round
      • 6 Alternating Dumbbell Snatches
      • 5 Wall Balls
      • 4 Calorie Row
      • 3 Burpee Box Jumps
  • WOD “Lace Up”
    • AMRAP 13:
      • 60 Dumbbell Snatches (50/35)
      • 50 Wallballs (20/14)
      • 40/30 Calorie Row
      • 30 Burpee Box Jumps (24/20)
  • Mobility
    • Banded straight arm in external rotation
    • Couch stretch

Friday September 7, 2018

Warmup

  • :30 Seconds
    • Quad Stretch
    • Active Spidermans
    • PVC Pass Throughs
    • Side Lunges
    • Air Squats
    • PVC Pass Throughs (More Narrow)
    • 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 Stiff-Legged Deadlifts
  • Movement Review
    • 3-Position Power Snatch
      • Build to a Heavy Complex
  • Rehearsal
    • 1 Round
      • 4 Lateral Barbell Burpees
      • 3 Power Snatches
      • 2 Bar Muscle-ups or 4 Pull-ups
  • WOD “Daily Dozen”
    • AMRAP 12:
      • 12 Lateral Barbell Burpees
      • 9 Power Snatches (115/80)
      • 6 Bar Muscle-Ups
  • Mobility
    • Banded bully stretch
    • Statice prone scorpion hold

Thursday September 6, 2018

Warmup

  • :30 Seconds
    • Jumping Jacks
    • Active Spidermans
    • Front Rack Stretch*
    • Easy Single Unders
    • Active Samson
    • Squat Hold*
    • Quick Single Unders
    • Air Squats
    • 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
  • Movement review
    • Front Squat
      • 3 Sets of 5
  • Rehearsal
    • 1 Round
      • 10 Double Unders or Single Unders
      • 5 Sit-ups
      • 100 Meter Run
  • WOD “Annie’s on the Run”
    • For Time:
      • 100 Double Unders, 50 Sit-ups, 200 Meter Run
      • 80 Double Unders, 40 Sit-ups, 200 Meter Run
      • 60 Double Unders, 30 Sit-ups, 200 Meter Run
      • 40 Double Unders, 20 Sit-ups, 200 Meter Run
      • 20 Double Unders, 10 Sit-ups, 200 Meter Run
  • Mobility
    • Standing calf stretch
    • Couch stretch

Wednesday September 5, 2018

Warmup

  • :30 Seconds
    • Easy Bike
    • Active Spidermans
    • Moderate Bike
    • Active Samson + Air Squats
    • Faster Bike
    • Push-up to Down Dog
    • :20 Seconds (Banded Walks + Hollow/Arch)*
  • Banded Walks Right
    • Hollow Hold
    • Banded Walks Left
    • Arch Hold
    • Banded Walks Right
    • Hollow Hold
    • Banded Walks Left
    • Arch Hold
  • Mobility
    • Couch stretch
    • Pvc pass through
    • Pvc overhead squat
  • Movement review
  • Rehearsal
    • 1 Round
      • 6 Calorie Bike
      • 5 Wall Balls
      • 4 Alternating Dumbbell Snatches
      • 3 Toes to Bar
  • WOD “Eighteen Wheeler”
    • AMRAP 18:
      • 12/9 Calorie Assault Bike
      • 15 Wallballs (20/14)
      • 12 Alternating Dumbbell Snatches (50/35)
      • 9 Toes to Bar
  • Mobility
    • Banded hip in extension
    • Child’s pose

Tuesday September 4, 2018

  • Warmup
    • Partner Rowling
    • :30 Seconds
      • Active Spidermans
      • Ankle Stretch
      • Active Samson
      • Pigeon Pose
      • Air Squats
      • Wide Stance Side Lunge
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meters (at estimated average split time)
      • 100 Meters (+2 estimated average split time)
      • 100 Meters (-5 estimated average split time)
  • WOD “2k Row”
    • For Time:
      • Row 2,000 Meters
  • Mobility
    • Couch stretch
    • Hamstring flossing

Monday September 3, 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
    • Front rack stretch
    • Wrist stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 3 Pull-ups, 6 Push-ups, 9 Air Squats
      • 3 Clean and Jerks
  • WOD “Powder Keg”
    • AMRAP 5:
      • 600 Meter Run
      • 1 Round of Cindy
      • Max Clean and Jerks (135/95)
      • Rest 5 Minutes
    • AMRAP 5:
      • 400 Meter Run
      • 2 Rounds of Cindy
      • Max Clean and Jerks (155/105)
      • Rest 5 Minutes
    • AMRAP 5:
      • 200 Meter Run
      • 3 Rounds of Cindy
      • Max Clean and Jerks (185/135)
  • Mobility
    • Banded straight arm in external rotation
    • Couch stretch

Friday Aug 31, 2018

Warmup

  • :30 Seconds
    • Quad Stretch
    • Knuckle Drags
    • Active Samson
    • PVC Pass Throughs
    • Cradle Stretch
    • Active Spidermans
    • Air Squats
    • PVC Pass Throughs
    • Side Lunge
    • Push-up to Down Dog
    • 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 Stiff-Legged Deadlifts
  • Movement Review
    • Pausing Overhead Squat
      • Moderate Set of 2
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 5 Overhead Squats (Workout Weight)
  • WOD “Nancy”
    • 5 Rounds:
      • 400 Meter Run
      • 15 Overhead Squats (95/65)
  • Mobility
    • Banded bully stretch
    • Couch stretch

Thursday Aug 30, 2018

Warmup

  • :30 Seconds
    • Easy Row
    • Active Samson
    • Medium Row
    • Push-up to Down Dog
    • Faster Row
    • Active Spidermans
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Row
      • 4 Sandbag Cleans
      • 4 Sandbag Reverse Lunges
      • 4 AbMat Sit-ups
  • WOD “Shipwreck”
    • 5 Rounds For Time:
      • 500 Meter Row
      • 10 Sandbag Cleans (45/30)
      • 16 Sandbag Reverse Lunges (45/30)
      • 24 AbMat Sit-ups
  • Mobility
    • Hamstring flossing
    • Couch stretch

Wednesday Aug 29, 2018

Warmup

  • :30 Seconds
    • Easy Bike
    • Push-up to Down Dog
    • Moderate Bike
    • Active Spidermans
    • Faster Bike
    • Active Samson
  • Barbell Warm Up
    • 5 Good Morning
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Banded pass through
    • Banded pull aparts
    • Banded good morning
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Deadlifts
      • 4 Pull-ups
      • 3 Calorie Bike
      • 2 Pull-ups
  • WOD “Half Bad”
    • AMRAP 18:
      • 30 Deadlifts (135/95)
      • 15 Pull-Ups
      • 20/15 Calorie Assault Bike
      • 15 Pull-Ups
  • Mobility
    • Couch stretch
    • Banded straight arm in external rotation
    • Child’s pose

Tuesday Aug 28, 2018

Warmup

  • :30 Seconds
    • Jumping Jacks
    • Push-up to Down Dog
    • Active Samson
    • Active Spidermans
    • Side Lunge
    • Air Squats
    • PVC Pass Throughs
  • Barbell Warm Up
    • 5 Good Morning
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Wrist stretch
  • Movement review
    • Push Press
      • Heavy Set of 3
  • Rehearsal
    • 1 Round
      • 5 Hang Power Cleans
      • 5 Front Squats
      • 5 Push Press
  • WOD “Sky Hook”
    • 3 Rounds For Time:
      • 20 Hang Power Cleans (95/65)
      • 20 Front Squats (95/65)
      • 20 Push Press (95/65)
  • Mobility
    • Banded front rack
    • Hamstring flossing

Monday Aug 27, 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 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
    • Box supported ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 5 Wall Balls
      • 4 Box Jumps
      • 3 Burpees
      • 2 Wall Balls
  • WOD “Country Mile”
    • For Time:
      • 1 Mile Run
      • 50 Wallballs (20/14)
      • 40 Box Jumps (24/20)
      • 30 Burpees
      • 20 Power Snatches (115/80)
  • Mobility
    • Banded straight arm in external and internal rotation
    • Couch stretch

Friday Aug 24, 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
  • Game: “Rowling”
  • Mobility
    • Kettlebell ankle stretch
    • Squat pose
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 5 Calorie Row
      • 5 Kettlebell Swings
      • 5 Wall Balls
  • WOD “Free Fall”
    • AMRAP 20:
      • 200 Meter Run
      • 20/14 Calorie Row
      • 20 Kettlebell Swings (53/35)
      • 20 Wallballs (20/14)
  • Mobility
    • Banded hamstring flossing
    • Couch stretch