Author Archives: Josh Hedrick

Friday Sept 13, 2019

Friday Sept 13, 2019 

  • Warmup
    • 1 Minute
      • Sit-ups 
      • Single Leg Glute Bridges (30s Each Side) 
      • Active Dive Bombers
    • 45 Seconds 
      • Hollow Hold 
      • Glute Bridges (Both Legs) 
      • Active Samson 
    • 30 Seconds 
      • Superman Hold 
      • Side Plank (30s Each Side) 
      • Push-up to Down Dog
    • Barbell Warmup  
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press + Reach 
      • 5 Romanian Deadlifts 
      • 5 Front Squats
  • Mobility
    • Banded Lat Stretch: 
    • Banded Hip Flexor Stretch: 
  • Movement review
  • Rehearsal
    • 1 Round 
      • 5 Toes to Bar
      • 5 Deadlifts (Lighter Weight)
      • 5 Lateral Barbell Burpees
    • *Build to Workout Weight*
    • 1 Round 
      • 3 Toes to Bar
      • 3 Deadlifts (Lighter Weight)
      • 3 Lateral Barbell Burpees
  • WOD “Tummy Time”
    • 15-12-9-12-15:
      • Toes to Bar
      • Deadlifts (205)
      • Lateral Barbell Burpees
  • Mobility
    • Hamstring flossing
    • Couch stretch
    • Hanging lat stretch

Thursday Sept 12, 2019

Thursday Sept 12, 2019

  • Warmup
    • 200 Meter Run 
      • High Knee Karaoke 
      • Over the Hurdle
      • Knee to Chest 
      • Cradle Stretch 
      • Walking Samson 
      • Lunge & Twist (Over Front Leg)
      • Toe Touches 
      • High Knees 
      • Butt Kickers 
      • Straight Leg Hops 
      • Side Shuffles 
      • Side Shuffle with Jumping Jacks 
      • Toes Out Walk 
      • Toes In Walk 
      • Heel Walk 
      • Toe Walk 
      • Outside Foot Walk 
      • Inside Foot Walk 
      • Fast Feet 
  • Movement review
  • Rehearsal
    • Each Teammate: 
      • 25 Meter Sled Push 
      • 50 Meter Wreck Bag Run 
      • 100 Meter Run
  • WOD “Family Feud”
    • Class Divides Into 2 Teams:
    • AMRAP 25:
      • 50 Meter Sled Push (95/45)
      • 100 Meter Dball Run (50/30)
      • 200 Meter Run
  • Mobility
    • Couch stretch
    • Banded hamstring flossing

Wednesday Sept 11, 2019

Wednesday Sept 11, 2019

  • Warmup
    • Buddy 1:
      • *Increasing Intensity Each Minute:*
      • 2 Minute Row
    • Buddy 2:
      • *2 Minutes For Quality:*
      • 3 Inchworms 
      • 5 Barbell Rows or Ring Rows 
      • 10 Air Squats 
    • *Switch stations at 2 minutes*
  • Movement review
  • WOD “Always Remembered”
    • Teams of 2:
      • Buy-In: 2001 Meter Row
    • 3 rounds:
      • 9 Rope Climbs
      • 11 Bear Complexes (135/95)
      • Cash-Out: 2001 Meter Row
  • Mobility
    • Banded front rack stretch
    • Banded straight arm in internal and external rotation
    • Pigeon pose

Tuesday Sept 10, 2019

Tuesday Sept 10, 2019

  • Warmup
    • Team Relay: 
    • AMRAP 7: 
      • 15 Plate Hops 
      • 25′ Plate Overhead Walking Lunge (Out) 
      • 5 Burpees to Plate 
      • 25′ Plate Overhead Walking Lunge (Back)
  • Mobility
    • Kettlebell Calf Smash
  • Movement review
  • Rehearsal
    • 1 Round 
      • 10 Kettlebell Swing (Light Weight)
      • 200 Meter Run
      • 10 Double Unders
    • *Build to Workout Weight* 
    • 1 Round 
      • 5 Kettlebell Swing (Workout Weight)
      • 100 Meter Run
      • 10 Double Unders
  • WOD “Road Trip”
    • 5 Rounds:
      • 15 Kettlebell Swing (70/55)
      • 400 Meter Run
      • 40 Double Unders
  • Mobility
    • Banded ankle distraction
    • Couch stretch

Monday Sept 9, 2019

Monday Sept 9, 2019

  • Warmup
    • Alternating Stations With a Buddy:
      • 1 Minute Bike 
      • 30 Seconds PVC Pass Throughs + 30 Seconds PVC Overhead Squats 
      • 1 Minute Bike 
      • 30 Seconds PVC Lat Stretch + 30 Seconds PVC Overhead Squats 
      • 1 Minute Bike 
      • 30 Seconds PVC Lift Offs + 30 Seconds PVC Overhead Squats 
    • Modified Barbell Warmup  
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Snatch Grip Push Press 
      • 5 Snatch Grip Romanian Deadlifts 
      • 5 Overhead Squats
  • Mobility
    • Partner 1: 
      • Barbell Thoracic Opener
    • Partner 2: 
      • Barbell Ankle Stretch 
      • *90 Seconds at Each Station Before Alternating*
  • Movement review
  • Overhead Squat
    • Build to Heavy Single
  • Rehearsal
    • 1 Round 
      • 5 Overhead Squats 
      • 5 Calorie Bike 
  • WOD “Hot Mess”
    • 2 Rounds:
      • 25 Overhead Squats (115/85)
      • 35/25 Calorie Assault Bike
  • Mobility
    • Banded hamstring flossing
    • Banded shoulder cross body
    • Banded shoulder in external rotation (facing away from rig)

Friday September 6, 2019

Friday September 6, 2019 

  • Warmup
    • Medicine Ball Tic Tac Toe
  • Mobility
    • Chest stretch on wall
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 15 Bike Calories
      • 15 Seconds Wallballs (20/14)
      • 15 Seconds Burpees
    • *5 Reps Each Partner* “
  • WOD “Toon Squad”
    • Teams of 3
    • 3 Rounds:
      • 4 Minute Bike Calories
      • 3 Minute Wall Balls (20/14)
      • 2 Minute Burpees
  • Mobility
    • Couch stretch
    • Banded bully stretch

Thursday September 5, 2019

Thursday September 5, 2019

  • Warmup
    • Line Drills 
      • High Knee Karaoke 
      • Over the Hurdle
      • Knee to Chest 
      • Cradle Stretch 
      • Walking Samson 
      • Lunge & Twist (Over Front Leg)
      • Toe Touches 
      • High Knees 
      • Butt Kickers 
      • Straight Leg Hops 
      • Side Shuffles 
      • Side Shuffle with Jumping Jacks 
      • Toes Out Walk 
      • Toes In Walk 
      • Heel Walk 
      • Toe Walk 
      • Outside Foot Walk 
      • Inside Foot Walk 
      • Fast Feet 
  • Mobility
    • 3-Way Banded Shoulder Stretch
    • Lat stretch cross body
  • Movement review
  • Rehearsal
    • 1 Round 
      • 100 Meter Run 
      • 5 Slam Balls 
      • 1 Rope Climbs
  • WOD “Slam Dunk”
    • AMRAP 15: 
      • 200 Meter Run
      • 15 Slam Balls (30/20)
      • 3 Rope Climbs
  • Mobility
    • Bande straight arm in external rotation
    • Standing calf stretch

Wednesday September 4, 2019

Wednesday September 4, 2019

  • Warmup
    • 8 Minutes for Quality (Alternating With a Buddy): 
    • **Station 1:**
      • Row 
    • *Increasing Pace Each Round* 
    • **Station 2:**
      • 30 Seconds Wall Sit (Just Below Parallel) 
      • 30 Seconds Front Plank 
    • *Change stations when buddy is done with the bridge & plank station* 
    • Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press & Reach 
      • 5 Romanian Deadlifts 
      • 5 Front Squats
  • Movement review
  • Rehearsal
    • 1 Round  *With Lighter Weight:* 
      • 100 Meter Row 
      • 3 Power Cleans 
      • 6 Push-ups
      • 9 Air Squats
    • *Build to Workout Weight* 
    • 1 Round 
      • 3 Power Cleans 
      • 6 Push-ups
      • 9 Air Squats
  • WOD “Fish Out of Water”
    • For Time: 
      • 2k Row
      • 10 Rounds of “Heavy Chief” (155/105) 
    • 1 Round of “Heavy Chief”: 
      • 3 Power Cleans 
      • 6 Push-ups
      • 9 Air Squats
  • Mobility
    • Pigeon pose
    • Bande straight arm in internal rotation

Tuesday September 3, 2019

Tuesday September 3, 2019

  • Warmup
    • 1 Minute 
      • Easy Bike 
      • Active Spidermans + Hamstring Stretch 
      • Walking Lunges Around Bikes (No Weight) 
      • Moderate Bike 
      • Active Samson + Air Squat 
      • Single Arm Dumbbell Farmers Carry Around Bikes (30 Seconds Each Arm) 
      • Faster Bike 
      • Active Dive Bombers
      • Single Arm Dumbbell Overhead Carry Around Bikes  (30 Seconds Each Arm) 
  • Mobility
    • Pigeon pose on box
    • Child’s pose on box
  • Movement review
  • Rehearsal
    • 1 Round 
      • 6 Dumbbell Snatches 
      • 6 Calorie Assault Bike 
      • 6 Dumbbell Box Step-Ups
      • 6 Pull-ups
    • *Build to Workout Weight *
    • 1 Round 
      • 4 Dumbbell Snatches 
      • 4 Calorie Assault Bike 
      • 4 Dumbbell Box Step-Ups
      • 4 Pull-ups
  • WOD “Big Bird”
    • AMRAP 18:
      • 20 Dumbbell Snatches (50/35)
      • 20/15 Calorie Assault Bike 
      • 20 Dumbbell Box Step-Ups (24″/20″)
      • 20 Pull-ups
  • Mobility
    • Hanging lat stretch
    • Banded hamstring flossing

Monday September 2, 2019

Monday September 2, 2019

  • Warmup
    • Run Warmup 
      • 200 Meter Easy Run 
    • 40 Seconds 
      • Barbell Good Mornings 
      • Active Spidermans 
      • Barbell Elbow Rotations 
      • Front Plank 
      • Barbell Strict Press & Reach 
      • Shoulder Taps 
      • Barbell Front Squats 
      • Mountain Climbers
  • Mobility
    • Barbell ankle stretch
    • Wrist stretch
    • Front rack stretch
  • Movement review
  • Rehearsal
    • 1 Round 
      • 100 Meter Run 
      • 5 Thrusters 
      • 5 Burpees 
  • WOD “Dive Bar”
    • For Time: 
      • 800 Meter Run
      • 50 Barbell Thrusters (45/35)
      • 800 Meter Run
      • 50 Burpees
      • 800 Meter Run
      • 50 Barbell Thrusters (45/35)
  • Mobility
    • Couch stretch
    • Banded front rack stretch

Friday August 30, 2019

Friday  August 30, 2019

  • Warmup
    • Warmup 
      • 60 Second Wall Sit 
      • 200 Meter Run 
      • 30 Seconds Air Squats 
      • 40 Second Wall Sit
      • 100 Meter Run 
      • 30 Seconds Cossack Squats 
      • 20 Second Wall Sit
      • 50 Meter Run 
      • 30 Seconds Jumping Air Squats 
    • Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press & Reach 
      • 5 Romanian Deadlifts 
      • 5 Front Squats 
  • Mobility
    • Front rack stretch
    • Front squat hold
  • Movement review
  • Clean Complex
    • Build to a Heavy Complex: 
      • 1 Power Clean
      • 1 Hang Squat Clean
      • 1 Squat Clean
  • Rehearsal
    • 1 Round: 
      • 100 Meter Run
      • 2 Power Cleans
      • 2 Hang Squat Cleans
      • 2 Squat Cleans
  • WOD “Squeaky Clean”
    • 3 Rounds:
      • 400 Meter Run
      • 7 Power Cleans
      • 7 Hang Squat Cleans
      • 7 Squat Cleans
    • Barbell: 115/85
  • Mobility
    • Banded front rack
    • Banded straight arm in external rotation

Thursday August 29, 2019

Thursday August 29, 2019 

  • Warmup
    • 30 Seconds 
      • Banded Pass Throughs 
      • Lateral Hops Over Band 
      • Front Plank 
      • Banded Pull-Aparts
      • Forward & Back Hops Over Band 
      • Right Side Plank 
      • Banded Biceps Curls 
      • Single Leg Hops Over Band (15s Each Side) 
      • Left Side Plank 
    • Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press & Reach 
      • 5 Romanian Deadlifts 
      • 5 Front Squats
  • Mobility
    • Banded lat stretch
  • Movement review
  • Strict Press
    • Build to Heavy set of 5
  • Rehearsal
    • 1 Round: 
      • 3 Strict Presses 
      • 10 Double Unders
      • 3 Strict Pull-ups
  • WOD “Heavy Metal”
    • AMRAP 12:
      • 10 Strict Presses (95/65)
      • 25 Double Unders
      • 10 Strict Pull-ups
      • 25 Double Unders
  • Mobility
    • Standing calf stretch
    • Banded straight arm in internal and external rotation

Wednesday August 28, 2019

Wednesday August 28, 2019

  • Warmup
    • 30 Seconds 
      • Group Synchro Row @ 24 Strokes Per Minute 
      • Active Spidermans
      • Group Synchro Row @ 26 Strokes Per Minute  
      • Samson + Air Squat
      • Group Synchro Row @ 28 Strokes Per Minute  
      • Active Divebombers
      • Group Synchro Row @ 30 Strokes Per Minute  
      • Slow Air Squats 
    • Dumbbell Warmup 
      • *Each Arm with Light Dumbbell: *
      • 5 Deadlifts 
      • 5 Russian Swings 
      • 5 Hang Power Cleans 
      • 5 Front Squats 
      • 5 Strict Press 
  • Mobility
    • Dumbbell ankle stretch
    • Medicine ball squat hold
  • Movement review
  • Rehearsal
    • 1 Round: 
      • 4 Dumbell Power Snatch 
      • 4 Wallballs 
      • 4 Burpees
      • 4 Calorie Row
  • WOD “Halftime”
    • 30-20-10:
      • Dumbell Power Snatch (50/35)
      • Wallballs (20/14)
    • Directly Into…
    • 10-20-30:
      • Burpees
      • Calorie Row
  • Mobility
    • Banded hamstring flossing
    • Pigeon pose

Tuesday August 27, 2019

Tuesday August 27, 2019

  • Warmup
    • AMRAP 3: 
    • Alternating with a Buddy: 
      • Buddy 1: 30 Second Bike (Increase Pace Each Round)
      • Buddy 2: 30 Second Hollow Hold 
    • AMRAP 3: 
    • Alternating with a Buddy: 
      • Buddy 1: 30 Second Push-up to Down Dog 
      • Buddy 2: 30 Second Arch Hold 
    • AMRAP 3: 
    • Together with Buddy: 
      • 100 Meter Run 
      • 10 Synchro Sit-ups 
  • Mobility
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round: 
      • 100 Meter Run
      • 5 Calorie Assault Bike 
      • 5 Toes to Bar
  • WOD “Cement Truck”
    • Every 5 Minutes x 5 Rounds:
      • 400 Meter Run
      • 12/9 Calorie Assault Bike 
      • 15 Toes to Bar
  • Mobility
    • Couch stretch
    • Banded ankle distraction

Monday August 26, 2019

Monday August 26, 2019

  • Warmup
    • 30 Seconds 
      • Inchworm to Push-up 
      • Glute Bridges 
      • Slow Air Squats 
      • Single Leg Glute Bridges (30s Each) 
      • Active Spiderman + Hamstring Stretch 
      • Glute Bridge Walkouts* 
    • Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press & Reach 
      • 5 Romanian Deadlifts 
      • 5 Front Squats 
  • Mobility
    • Child’s pose on kettlebell
    • Kettlebell squat hold
  • Movement review
  • Thruster 
    • Build to heavy 10-rep
  • Rehearsal
    • 1 Round: 
      • 3-2-1
      • Kettlebell Swings
  • WOD “Sucker Punch”
    • 21-18-15-12-9:
      • Kettlebell Swing (55/35)
      • Thrusters (75/55)
  • Mobility
    • Hip in external rotation on box
    • Couch stretch
    • Hanging lat stretch

Friday August 23, 2019

Friday August 23, 2019 

  • Warmup
    • 30 Seconds 
      • PVC Pass Throughs
      • Active Spidermans 
      • PVC Lat Stretch
      • Mountain Climbers 
      • PVC Pass Throughs (More Narrow) 
      • 1 Burpee + 3 Air Squats
    • Snatch Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Snatch Grip Push Presses
      • 5 Snatch Grip Romanian Deadlifts 
      • 5 Overhead Squats 
  • Movement review
  • Rehearsal
    • 1 Rounds of “Cindy”
      • 5 Calorie Row
      • 5 Power Snatches (Opening Weight)
  • WOD “Crazy Stairs”
    • For Time: 
    • 10 Rounds of “Cindy”
      • 50/35 Calorie Row
      • 30 Power Snatches (115/85)
    • 1 Round of “Cindy”: 
      • 5 Pull-ups 
      • 10 Push-ups 
      • 15 Air Squats
  • Mobility
    • Pigeon pose
    • Hanging lat stretch

Thursday August 22, 2019

Thursday August 22, 2019

  • Warmup
    • Line Drills 
      • High Knee Karaoke 
      • Over the Hurdle
      • Knee to Chest 
      • Cradle Stretch 
      • Walking Samson 
      • Lunge & Twist (Over Front Leg)
      • Toe Touches 
      • High Knees 
      • Butt Kickers 
      • Straight Leg Hops 
      • Side Shuffles 
      • Side Shuffle with Jumping Jacks 
      • Toes Out Walk 
      • Toes In Walk 
      • Heel Walk 
      • Toe Walk 
      • Outside Foot Walk 
      • Inside Foot Walk 
      • Fast Feet 
  • Movement review
  • Rehearsal
    • 1 Round 
      • 50 Meter Run
      • 100 Meter Run
  • WOD “Team Tosh Sprints”
    • Teams of 2
    • 3 Rounds:
      • 200 Meter Run
      • 400 Meter Run
      • 600 Meter Run
  • Mobility
    • Couch stretch
    • Standing calf stretch
    • Banded ankle distraction

Wednesday August 21, 2019

Wednesday August 21, 2019

  • Warmup
    • 30 Seconds 
      • Medicine Ball Deadlifts 
      • Push-up to Down Dog 
      • Glute Bridges 
      • Medicine Ball Strict Press 
      • Push-up to Down Down
      • Single Leg Glute Bridges (30 Seconds Each) 
      • Medicine Ball Squats 
      • Push-up to Down Dog 
      • Front Plank Hold 
    • Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press & Reach 
      • 5 Romanian Deadlifts 
      • 5 Front Squats 
  • Movement review
  • Rehearsal
    • 1 Round 
      • 6 Wallballs 
      • 5 Deadlifts (Opening Weight)
      • 4 Lateral Barbell Burpees
  • WOD “Frank the Tank”
    • AMRAP 5:
      • Buy-In: 50 Wallballs 
      • 12 Deadlifts (185/135)
      • 12 Lateral Barbell Burpees
      • Rest 5 Minutes 
    • AMRAP 5:
      • Buy-In: 35 Wallballs 
      • 9 Deadlifts (225/155)
      • 9 Lateral Barbell Burpees
      • Rest 5 Minutes 
    • AMRAP 5:
      • Buy-In: 20 Wallballs 
      • 6 Deadlifts (275/185)
      • 6 Lateral Barbell Burpees
  • Mobility
    • Couch stretch
    • Prone scorpion static hold

Tuesday August 20, 2019

Tuesday August 20, 2019

  • Warmup
    • 30 Seconds 
      • Easy Bike 
      • Down Dog
      • Moderate Bike 
      • Up Dog
      • Faster Bike 
      • Active Dive Bombers
      • Hollow Hold 
      • Arch Hold 
    • Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press & Reach 
      • 5 Romanian Deadlifts 
      • 5 Front Squats
  • Mobility
    • Child’s pose on kettlebell
    • Front rack stretch
  • Movement review
  • Rehearsal
    • 1 Round 
      • 5 Kettlebell Swings 
      • 5 Push Presses 
      • 5 Calorie Bike
      • 5 Toes to Bar 
    • *Build to Workout Weight *
    • 1 Round 
      • 5 Kettlebell Swings 
      • 5 Push Presses 
      • 5 Calorie Bike
      • 5 Toes to Bar 
  • WOD “30 Rock”
    • AMRAP 20:
      • 30 Kettlebell Swings (55/35)
      • 30 Push Presses (95/65)
      • 21/15 Calorie Assault Bike 
      • 30 Toes to Bar
  • Mobility
    • Couch stretch
    • Banded straight arm in external rotation
    • Banded bully stretch

Monday August 19, 2019

Monday August 19, 2019

  • Warmup
    • 30 Seconds 
      • Easy Row 
      • Side Lunges 
      • Moderate Row 
      • Cossack Squats
      • Faster Row 
      • Slow Air Squats 
      • 20 Seconds Each 
      • Easy Single Unders 
      • Quick Single Unders 
      • Higher Single Unders 
    • Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press & Reach 
      • 5 Romanian Deadlifts 
      • 5 Front Squats
  • Mobility
    • Barbell ankle stretch
    • Barbell squat hold
  • Movement review
  • Back Squat
    • 3 Sets of 5
  • Rehearsal
    • 1 Round 
      • 10 Double Unders
      • 100 Meter Run
      • 5 Calorie Row
  • WOD “Dirty Water”
    • For Time: 
      • 100 Double Unders
      • 800 Meter Run
      • 60/45 Calorie Row
  • Mobility
    • Hamstring flossing
    • Standing calf stretch