WOD Monday 9/23/19

Warm Up

Breathe. Stretch. Move.

Strength

Push press
5x5 @ 70-80%

WOD

“Helen”
3 rounds for time
400m run
21 KBS 53/35
12 pull ups

Post

Coach’s choice

WOD Friday 9/20/19

Warm Up

Breathe. Stretch. Move.

WOD

40 minute Friday!

Post

Coach’s choice

public.jpeg

WOD Thursday 9/19/19

Warm Up

Breathe. Stretch. Move.

Strength

8 min EMOM, alternating stations

Station 1: 30 sec double under practice

Station 2: 8 Ring Rows (as hard as possible)   

WOD

15 min AMRAP

200m run

10 KB Swings 53/35

10 goblet-hold lunge 53/35

20 sit ups

10 pushups

Post

Coach’s choice

public.jpeg

WOD Wednesday 9/18/19

Warm Up

Breathe. Stretch. Move.

Strength

Warm up deadlift

WOD

5 min. AMRAP
Buy-in: 49/35 cals
12 Deadlifts
12 Lateral Barbell Burpees
Rest 5 min.
5 min. AMRAP
Buy in: 35/25 cals
9 Deadlifts
9 Lateral Barbell Burpees
Rest 5 min.
5 min. AMRAP
Buy in: 21/15 cals
6 Deadlifts 6 Lateral Barbell Burpees

Rx weights: 135/95, 155/105, 185/135
Rx+ weights: 175/125, 215/145, 245/165

Post

Coach’s choice

public.jpeg

WOD Tuesday 9/17/19

Warm Up

Breathe. Stretch. Move.

Barbell

Back squat
10 min. to warm up to 75%
4x5 @ 75%, 2 min. rest between rounds

Strict Press
4x5 at 75-80%

Breather

500m row or 400m sprint

Post

Coach’s choice

public.jpeg

WOD Monday 9/16/19

Warm Up

Breathe. Stretch. Move.

WOD

20 min. EMOM
4 Muscle ups/6 Chest to bar/12 Pull Ups
16 box jumps
16 KB snatch 53/35
16 goblet squats
24 Russian twists 45/35

Post

Coach’s choice

public.jpeg

WOD Friday 9/13/19

Warm Up

Breathe. Stretch. Move.

WOD

40 minute Friday!

Post

Coach’s choice

public.jpeg

WOD Thursday 9/12/19

Warm Up

Breathe. Stretch. Move.

Skill

Handstand practice

WOD

For time
50-40-30-20-10
Double unders
Situps
KB swings 53/35

Post

Coach’s choice

public.jpeg

WOD Wednesday 9/11/19

Warm Up

Breathe. Stretch. Move.

WOD

Warm-up the movements
Power cleans
Squats
Pushups

“The Chief”
3 power cleans
6 push ups
9 squats


5 min. AMRAP
Buy-in: 50/35 cals
Max round of "The Chief" 95/65
Rest 5 min.
5 min AMRAP
Buy in: 35/25 cals
Max rounds of "The Chief" 115/85
Rest 5 min.
5 min. AMRAP
Buy in: 21/15 cals
Max rounds of "The Chief" 135/95

Post

Coach’s choice

public.jpeg

WOD Tuesday 9/10/19

Warm Up

Breathe. Stretch. Move.

Barbell

Burgener warm up
Sots presses

Snatch
EMOM 12
3 position power snatch

Post

Coach’s choice

public.jpeg