BARBELL: 5:45AM, 7:00AM, 8:30AM, 6:30 PM

Warm Up

Breathe. Stretch. Move.

Strength

Front rack stretch on benches
Hips

WOD

12 rounds on the 90s:
1 Power Clean
1 Front Squat
1 Squat Clean
weight should be challenging. 60-70%

Post

Coach’s Choice

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ENDURANCE: 11:30AM, 5:15PM

Warm Up

Breathe. Stretch. Move.

WOD

500m on machine
1 min rest
then 400m
1 min rest
then 300m...200m, 100m and back up the ladder to 500m

*This will take anywhere from 15-25 minutes.
*A good pacing goal is to be within :05 seconds of your 2k goal pace

Post

Coach’s Choice