WOD Monday 6/24/19

Warm Up

Breathe. Stretch. Move.

Strength

20x
1.5 turkish get ups @ 60-70%

WOD

3 rounds
1 min. row for cals
1 min. KB swings 53/35
1 min. ski for cals
1 min. pull ups
Score is reps

Post

Coach’s choice

WOD Friday 6/21/19

Warm Up

Breathe. Stretch. Move.

WOD

40 minute Friday!

Post

Coach’s choice

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WOD Thursday 6/20/19

Warm Up

Breathe. Stretch. Move.

Strength

Wrist and tricep mobility
Front Squat
Build to heavy and then
5x8 @ 60%

WOD

4 min. AMRAP
6 deadlifts 135/95
3 thrusters
rest 3 mins.
4 min. AMRAP
6 deadlifts 95/65
3 thrusters
rest 2 mins.
6 deadlifts 65/45
3 thrusters

Post

Coach’s choice

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WOD Wednesday 6/19/19

Warm Up

Breathe. Stretch. Move.

Strength

Push press
6x3 @ 70%
30 weighted russian twists in between each set

WOD

5 min. toes to bar lesson/work

10 min. AMRAP
5 toes to bar
10 push ups
15 squats

Finish:
1 min. max burpees

Post

Coach’s choice

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WOD Tuesday 6/18/19

Warm Up

Breathe. Stretch. Move.

Barbell

10 min EMOM
3 hang power clean
3 front squat
3 jerks

then

1 min. max ski for meters

Post

Coach’s choice

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WOD Monday 6/17/19

Warm Up

Breathe. Stretch. Move.

Strength

Warm up deadlift
6x3 @ 70%

WOD

4 rounds
10 burpees over plate
20 plate ground to over head 45/25
30 plate hop over

Post

Coach’s choice

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WOD Friday 6/14/19

Warm Up

Breathe. Stretch. Move.

WOD

40 minute Friday!

Post

Coach’s choice

WOD Thursday 6/13/19

Warm Up

Breathe. Stretch. Move.

Skill

Gymnastics goal work
Hand stand progression and walking

WOD

14 min. AMRAP
8 wall balls
8 pull ups
30 double unders
*Increase wall balls and pull ups by 2 every round

Post

Coach’s choice

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WOD Wednesday 6/12/19

Warm Up

Breathe. Stretch. Move.

Strength

Back squat
5x20

WOD

5 rounds for time
10 toes to bar
20 burpees
30 DB snatch 40/25
40 jumping luges

Post

Coach’s choice

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WOD Tuesday 6/11/19

Warm Up

Breathe. Stretch. Move.

Barbell

Bench press
15 mins. to build to heavy as possible
10-8-6-3-1-1-1-1

then

5x10
Seated shoulder press
Strict pull ups
Bent over rows

Post

Coach’s choice

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