Warm Up
Hip/lower back openers with mobility ball
3x
10 mirandas
10 jumping squats
10 supermans/chest up only
Barbell
Snatch and overhead squat
10x
1 snatch
5 OHS
Post
Goals
5 min. core
Warm Up
Banded shoulders
3x
10 push ups
10 scap pulls
10 burpees
WOD
40 min. AMRAP
Burpees
Post
2 mile cool down run
40 minute Friday!
Warm Up
Pass throughs
2x
1 min singles
1 min squats
1 min sit ups
1 min singles
1 min squats
1 min singles
Strength
Squat cleans
Review
6x3 @ 60-70%
WOD
400m run
10 rounds
10 hang power cleans
10 push press 45/35
then
400 m run
Post
Banded hamstrings
Couch stretch
Warm Up
Coach’s choice warm up
Strength
Deficit deadlifts
6x5 @ 65%
WOD
33-27-21-15-9
Wall balls
Pull ups
20 min time cap
Post
100 side to side ball slams
Warm Up
Banded shoulders
3x10 scap pulls
10 pushups
30 sec handstand hold
Barbell
Push press
Build to 1 RM
then
DB floor press
4 rounds
1 min AMRAP
1 min rest
Post
5 min. abs
Shoulder mobility
40 minute Friday!
Warm Up
Banded good mornings/hips
20 squats
20 push ups
20 straight leg deadlifts
20 sit ups
20 deadlifts
20 pushups
20 squats
Strength
With DB or KB
4 rounds
10 bent over rows
10 shoulder presses
10 push ups
20 Russian twists
WOD
15 mins to get as far as you can:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 of
Cals on machine
KBS
Burpees
Sit up
Post
50 med ball sit ups
50 supermans
Warm Up
Shoulder warmups/PVC stretches
3x
10 PVC shoulder press
10 PVC push press
10 hollow rocks
10 jumping squats
Strength
5 rounds
1 min plank
1 min chin up hold
WOD
3 rounds for time
400m run
10 pull ups
20 push ups
30 squats
Post
5 mins coach’s choice abs and mobility