Warm Up
Theraband shouder stretches .
7 mins of 10s
WOD
Fran
21-15-9
Thrusters 95/65
Pull ups
Post
60 parallette shoot throughs
75 med ball sit ups
75 second plank with feet on med ball
Warm Up
Run 2 min in gym
6 jump shrugs w/PVC
6 muscle snatch
6 snatch landings
6 OHS
6 snatch balance
6 OH lunges w/PVC
Strength
Snatch work
Form review
WOD
10x
1x snatch
2x over head squat
Post
Mobility and goal work
Warm Up
Couch stretch
90 sec jumping jacks
3x
25 squats
20 sit ups
15 ring rows
Strength
Deadlift
6 min EMOM
3 @ 70%
WOD
9 rounds
20 weighted lunges (plate over head) 45/25
20 jumps onto plate
20 Russian twists
Post
Coach’s choice
40 min. Friday!
Warm Up
2x
10 inch worms
10 jumping squats
10 push ups
Bear crawl and crab walk down and back
Skill
500m row
WOD
5 rounds for time
10 deadlifts 155/105
20 sit ups
30 bar hop overs
Post
50 med ball sit ups
50 supermans
Warm Up
Pigeon/lizards
200m row during warm up
3 rounds
5 reverse burpees
10 hip bridges
15 push ups
Strength
Floor press
Build to a weight you can do 10x unbroken
5 x 1 min max effort
WOD
For time:
10-9-8-7-6-5-4-3-2-1
Strict pull ups
Handstand push ups
Post
Banded shoulders
Mobility ball - shoulders front and back
Warm Up
Banded shoulders
3x
10 mirandas
10 jumping squats
10 pushups
Strength
Deadlift
15 mins to build to heavy then:
7 min EMOM
3 reps @ 65%
WOD
1 min max effort on machine
3x
Post
5 min. plank work
Foam roller on legs and shoulders
Warm Up
Hamstring stretches
2 min on machine at about 70%
2x
30 lunges
20 squats
10 burpees
Strength
Front Squats
10-10-6-4-2-2-8-8
Light to heavy
WOD
100 burpees for time
Post
2x
25 russian twists
25 heel taps over KB
25 knees to elbows in plank position
Warm Up
2 min. arm circles
2x
20 walking lunges
15 push ups
10 squats
5 burpees
WOD
40 min. Friday!
Warm Up
2x
10 inch worms
10 jumping squats
10 push ups
Bear crawl and crab walk down and back
Strength
5x10 pushups
5 second count on way down all the way to floor
Add weight if possible
WOD
5 rounds for time
20 squats
20 sit ups
20 T2B
Post
50 windshield wipers
Shoulder mobility work