Author Archives: Josh Hedrick

Friday Nov 7, 2019 

 

  • Warmup
    • Partner Rowling 
  • Mobility
    • Standing calf stretch
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round 
      • :15 Seconds Movement 1 
      • :15 Second Transition 
      • :15 Seconds Movement 2
  • WOD “Goat Day”
    • On the Minute x 20:
      • Odd Minutes: 7 Russian Kettlebell Swing + 2 box jump  
      • Even Minutes: 45sec assault bike @ L2  
  • Mobility
    • Banded hip in extension
    • Banded straight arm in external rotation
    • Hip in external rotation

Friday Nov 1, 2019

Friday Nov 1, 2019 

  • Warmup
    • Partner Rowling 
  • Mobility
    • Standing calf stretch
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round 
      • :15 Seconds Movement 1 
      • :15 Second Transition 
      • :15 Seconds Movement 2
  • WOD “Goat Day”
    • On the Minute x 20:
      • Odd Minutes: 2 Turkish getup
      • Even Minutes: assault bike @L2
  • Mobility
    • Standing calf stretch
    • Hip in external rotation

Thursday Oct 31, 2019

Thursday Oct 31, 2019

  • Warmup
    • 45 Seconds 
      • Active Samson + Air Squats at Top 
      • Front Plank Hold 
      • 30 Seconds 
      • Slow Air Squats 
      • Push-up Shoulder Taps 
      • 15 Seconds 
      • Jumping Air Squats 
      • Hollow Hold 
    • Dumbbell Warmup
    • *Completed With 2 Light Dumbbells: *
      • 5 Romanian Deadlifts 
      • 5 Muscle Cleans 
      • 5 Strict Press and Reach 
      • 5 Push Presses
      • 5 Front Squats
  • Mobility
    • Pec Stretch on Wall: 1 Minute Each Side 
  • Movement review
  • Rehearsal
    • 1 Round 
      • 2 Strict Pull-ups
      • 4 Dumbbell Strict Presses
      • 6 Medicine Ball Squat Jumps
  • WOD “Mass Destruction”
    • AMRAP 15:
      • 4 Strict Pull-ups
      • 8 Dumbbell Strict Presses (35’s/20’s)
      • 12 Medicine Ball Squat Jumps (20/14)
  • Mobility
    • Couch stretch
    • Banded straight arm in external rotation

Wednesday Oct 30, 2019

Wednesday Oct 30, 2019

  • Warmup
    • 30 Seconds 
      • Easy Shuttle Runs 
      • Quad Stretch 
      • Knee to Chest 
      • Walking Samson 
      • Easy-Moderate Shuttle Runs 
      • Straight Leg Kicks 
      • Side Lunges 
      • Walking Spidermans 
      • Moderate Shuttle Runs 
      • Cradle Stretch 
      • Inchworm to Push-ups 
      • High Skips 
      • Moderate-Fast Shuttle Runs 
      • Side Shuffles 
      • High Knees 
      • Butt Kickers
  • Movement review
  • Rehearsal
    • 1 Round 
      • 4 Shuttle Runs 
      • 4 Calorie Bike
      • 4 Calorie Row
  • WOD “Tri Sprint Intervals V2”
    • 5 Rounds: 
    • AMRAP 4:
      • 30 Shuttle Runs (10 Meters) 
      • 20/15 Calorie Assault Bike
      • Max Calorie Row
    • Rest 4 Minutes Between Rounds
  • Mobility
    • Banded hamstring flossing
    • Banded hip in extension

Tuesday Oct 29, 2019

Tuesday Oct 29, 2019

  • Warmup
    • 30 Seconds 
      • Push-up to Down Dog
      • Slow Air Squats 
      • Plate Hops
      • Push-up to Down Dog 
      • Air Squats with Hands Overhead 
      • Plate Front Raise to Overhead
      • Push-up to Down Dog 
      • Air Squats with Heels on Plate 
      • Plate Counterbalance Squats 
    • Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press & Reach  
      • 5 Romanian Deadlifts 
      • 5 Front Squats
  • Mobility
    • Banded Hamstring Stretch: 45 Seconds Each Side
    • Banded Lat Stretch: 45 Seconds Each Side
  • Movement review
  • Push Jerk
    • Build to Heavy set of 3
  • Rehearsal
    • 1 Round
      • 5 Push Jerks 
      • 10 Air Squats 
      • 15 Double Unders
  • WOD “Bruiser”
    • AMRAP 12: 
      • 15 Push Jerks (115/85) 
      • 30 Air Squats 
      • 60 Double Unders
  • Mobility
    • Standing calf stretch
    • Couch stretch

Monday Oct 28, 2019

Monday Oct 28, 2019

  • Warmup
    • 30 Seconds 
      • Kettlebell Toe Touches
      • Active Spidermans
      • Low Alternating Box Step-ups 
      • Kettlebell Deadlifts 
      • Inchworm to Push-up
      • Low Lateral Box Step-ups (30 Seconds Each Side) 
      • Kettlebell Ankle Stretch (30 Seconds Each Side)
      • Active Spidermans + Hamstring Stretch
      • High Alternating Box Step-ups
  • Movement review
  • Rehearsal
    • 1 Round 
      • 2 Kettlebell Swings 
      • 2 Box Jumps 
      • 4 Kettlebell Swings 
      • 4 Box Jumps
  • WOD ‘9 Volt”
    • AMRAP 9:
      • 2 Kettlebell Swings (55/35) 
      • 2 Box Jumps (24/20) 
      • 4 Kettlebell Swings (55/35) 
      • 4 Box Jumps (24/20) 
    • Increase By (2) Reps Until the Finish
  • Mobility
    • Couch stretch
    • Banded hamstring flossing

Friday Oct 25, 2019

Friday Oct 25, 2019 

  • Warmup
    • Partner Rowling 
  • Mobility
    • Standing calf stretch
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round 
      • :15 Seconds Movement 1 
      • :15 Second Transition 
      • :15 Seconds Movement 2
  • WOD “Goat Day”
    • On the Minute x 20:
      • Odd Minutes: Assault Bike
      • Even Minutes: Front Rack Carry
  • Mobility
    • Standing calf stretch
    • Hip in external rotation

Thursday Oct 24, 2019

Thursday Oct 24, 2019 from Jan 10th

  • 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 Run
      • 5 Kettlebell Swings 
      • 25′ Bear Crawl
  • WOD “Bells and Whistles”
    • AMRAP 15:
      • 400 Meter Run replacing row in notes 
      • 20 Kettlebell Swings (55/35)
      • 100′ Bear Crawl
  • Mobility
    • Banded straight arm in external rotation
    • Couch stretch

Wednesday Oct 23, 2019

Wednesday Oct 23, 2019

  • Warmup
    • 40 Seconds 
      • Easy Row or Bike 
      • Active Divebombers 
      • Alternating Box Step-ups 
      • Moderate Row or Bike  
      • Active Samson + Air Squat 
      • Lateral Box Step-ups (40 Seconds Each Leg) 
      • Faster Row or Bike  
      • Glute Bridge Walkouts 
      • Broad Jumps Around Boxes
  • Mobility
    • Drop Ankle Stretch: 1 Minute Each Side
  • Movement review
  • Rehearsal
    • 1 Round 
      • 150 Meter Row
      • 10 Calorie Bike 
      • 5 Box Jump Overs
  • WOD “Jack in the Box”
    • For Time:
      • 1000 Meter Row
      • 75/50 Calorie Bike 
      • 50 Box Jump Overs (24/20)
      • 75/50 Calorie Bike 
      • 1000 Meter Row
  • Mobility
    • Standing calf stretch
    • Banded hamstring flossing

Tuesday Oct 22, 2019

Tuesday Oct 22, 2019

  • Warmup
    • 30 Seconds 
      • Inchworm to Push-ups
      • Active Spidermans 
      • Mountain Climbers
      • Frog Hops
      • Alternating Bird Dogs 
      • Slow Burpees
      • Glute Bridges
      • Single Leg Glute Bridges (30 Seconds Each Side) 
    • Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press & Reach 
      • 5 Romanian Deadlifts 
      • 5 Front Squats
  • Mobility
    • Wrist Stretch: 1 Minute 
    • Front Rack Stretch: 1 Minute
  • Movement review
  • Hang Power Clean
    • Heavy set of 3
  • Rehearsal
    • 1 Round 
      • 5 Burpees 
      • 4 Deadlifts 
      • 3 Hang Power Cleans 
      • 2 Push Jerks
  • WOD “Blood Thirsty”
    • AMRAP 12: 
      • 15 Burpees 
      • 12 Deadlifts (155/105)
      • 9 Hang Power Cleans (155/105)
      • 6 Push Jerks (155/105)
  • Mobility
    • Banded front rack position
    • Banded hamstring flossing

Monday Oct 21, 2019

Monday Oct 21, 2019

  • Warmup
    • 3 Rounds:
      • 40 Seconds Push-up to Down Dog 
      • 40 Seconds Slow Air Squats 
      • 40 Seconds Hold Variations 
    • Holds:
      • Round 1: Front Plank 
      • Round 2: Hollow Hold 
      • Round 3:  Arch Hold
  • Movement review
  • Rehearsal
    • 1 Round 
      • 9 AbMat Sit-ups
      • 7 Wallballs 
      • 50 Meter Farmers Carry
  • WOD “Open Road”
    • AMRAP 20:
      • 30 AbMat Sit-ups
      • 20 Wallballs (20/14)
      • 100 Meter Farmers Carry (50’s/35’s)
  • Mobility
    • Couch stretch
    • Saddle stretch

Friday Oct 18, 2019

Friday Oct 18, 2019 

  • Warmup
    • Partner Rowling 
  • Mobility
    • Standing calf stretch
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round 
      • :15 Seconds Movement 1 
      • :15 Second Transition 
      • :15 Seconds Movement 2
  • WOD “Goat Day”
    • On the Minute x 20:
      • Odd Minutes: hollow body
      • Even Minutes: box jump 
  • Mobility
    • Standing calf stretch
    • Hip in external rotation

Thursday Oct 17, 2019 RETEST

Thursday Oct 17, 2019 RETEST 

  • 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

Wednesday Oct 16, 2019

Wednesday Oct 16, 2019

  • Warmup
    • 3 Stations: 
      • 1 Minute Easy Bike 
      • 1 Minute Active Spidermans 
      • 1 Minute Slamball Ball Foot Taps 
  • 1 Minute Moderate Bike 
  • 1 Minute Active Samson + Air Squat 
  • 1 Minute Slamball Deadlifts 
  • 1 Minute Faster Bike 
  • 1 Minute Push-up to Down Dog 
  • 1 Minute Slamball Strict Press & Reach
  • Mobility
    • Slamball Squat Hold: 45 Seconds 
    • Child’s Pose on Slamball: 45 Seconds
    • Pigeon Pose: 45 Seconds Each Side
  • Movement review
  • Rehearsal
    • 1 Round Each
      • 4 Calorie Bike 
      • 4 Slamballs 
      • 4 Shuttle Runs 
    • *Partners Switch After Completing Full Rounds*
  • WOD “Bam Bam”
    • Teams of 3
    • AMRAP 25: 
      • 10/7 Calorie Assault Bike 
      • 10 Slamballs (30/20) 
      • 10 Shuttle Runs (10 Meters)
  • Mobility
    • Standing calf stretch
    • Banded straight arm in external rotation

Tuesday Oct 15, 2019 RETEST

Tuesday Oct 15, 2019 RETEST

  • 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 Oct 14, 2019

Monday Oct 14, 2019

  • Warmup
    • 30 Seconds
      • Mountain Climbers 
      • Active Spidermans 
      • Romanian Deadlfits
  • Mountain Climbers
  • Active Spidermans
  • Strict Press & Reach
  • Mountain Climbers
  • Active Spidermans
  • Pausing Front/Goblet Squats
  • 1 Minute
    • Barbell / Dumbbell Overhead Hold (30 Seconds Each Side For Dumbbell)
    • Side Plank (30 Seconds Each Side)
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Strict Pull-ups
      • 6 Single Arm Dumbbell Hang Clean and Jerks (3 Each Side)
      • 9 AbMat Sit-ups
  • WOD “Point Break”
    • AMRAP 15:
      • 5 Strict Pull-ups
      • 10 Single Dumbbell Hang Clean and Jerks (50/35)
      • 15 AbMat Sit-ups
  • Mobility
    • Banded hip in extension
    • Banded straight arm in internal rotation/ external rotation

Friday Oct 11, 2019

Friday Oct 11, 2019 

  • Warmup
    • Partner Rowling 
  • Mobility
    • Standing calf stretch
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round 
      • :15 Seconds Movement 1 
      • :15 Second Transition 
      • :15 Seconds Movement 2
  • WOD “Goat Day”
    • On the Minute x 20:
      • Odd Minutes: 30 Seconds Double Under Practice 
      • Even Minutes:  Rope climb/ strict toe to bar
  • Mobility
    • Standing calf stretch
    • Hip in external rotation

Thursday Oct 10, 2019

Thursday Oct 10, 2019

  • Warmup
    • Bike Warmup 
    • 5 Rounds : 
      • 30 Seconds Easy 
      • 20 Seconds Moderate 
      • 10 Seconds Fast 
    • 30 Seconds 
      • Front Plank 
      • Slam Ball Deadlifts 
      • Slam Ball Strict Press + Reach 
    • 20 Seconds 
      • Side Plank (Each Side) 
      • Slam Ball Deadlifts 
      • Slam Ball Strict Press + Reach 
    • 10 Seconds 
      • Burpees 
      • Slam Ball Deadlifts 
      • Slam Ball Strict Press + Reach
  • Mobility
    • Table Top Stretch: 2 Minutes 
    • Child’s Pose on Ball: 1 Minute 
  • Movement review
  • Rehearsal
    • 1 Round
      • 50′ Bear Crawl
      • 10 Slam Balls 
      • 5 Calorie Assault Bike
  • WOD “Goldilocks”
    • 3 Rounds:
      • 100′ Bear Crawl
      • 20 Slam Balls (30/20)
      • 30/21 Calorie Assault Bike
  • Mobility
    • Banded hip extension
    • Banded straight arm in external rotation

Wednesday Oct 9, 2019

Wednesday Oct 9, 2019

  • Warmup
    • 3 Rounds
      • **Minute 1:** 45 Seconds Easy Row 
      • **Minute 2:** 45 Seconds Banded Drills  
      • **Minute 3:** 45 Seconds Active Spiderman + Hamstring Stretch
    • *45 Seconds of Work + 15 Seconds For Transition to Next Station* 
    • ***BANDED DRILLS***
      • **Round 1:** Air Squats 
      • **Round 2:** Glute Bridges
      • **Round 3:** Glute Bridge Walkouts
    • *If you don’t have bands, complete this station without bands*
  • Mobility
    • Couch Stretch: 90 Seconds Each Side
  • Movement review
  • Rehearsal
    • 1 Round 
      • 5 Air Squats
      • 100 Meter Run
      • 5 Calorie Row
      • 100 Dball Run
  • WOD “WOW Air”
    • 3 Rounds:
      • 50 Air Squats
      • 400 Meter Run
      • 30/24 Calorie Row
      • 200 DBall Run (50/35)
  • Mobility
    • Banded hamstring flossing
    • Banded hip in extension

Tuesday Oct 8, 2019

Tuesday Oct 8, 2019

  • Warmup
    • 30 Seconds 
      • Single Unders 
      • Push-up to Down Dog
      • Single Unders 
      • Inchworm to Push-up
      • Single Unders 
      • Active Divebombers
    • Modified Barbell Warmup
      • 30 Seconds Each
      • Good Mornings 
      • Strict Press & Reach 
      • Romanian Deadlifts 
      • Strict Press & Reach 
      • Deadlifts 
      • Strict Press & Reach
  • Movement review
  • Deadlift
    • Build to heavy set of 5
  • Rehearsal
    • 1 Round 
      • 3 Strict Handstand Push-ups 
      • 6 Deadlifts
      • 9 Double Unders
  • WOD “Detention”
    • AMRAP 12:
      • 6 Strict Handstand Push-ups 
      • 9 Deadlifts (225/155)
      • 30 Double Unders
  • Mobility
    • Standing calf stretch
    • Banded hamstring flossing

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