40 minute Friday!
Warm Up
Pigeon/Lizards
5 min. on machine at conversational pace
2x20
One legged deadlift (no weight/pvc)
Hip extensions
Good mornings
Strength
Warm up push press to 5 rep max
4 rounds
5 heavy PP
1 min. max sit ups
30 sec rest.
WOD
4 rounds for time
8 deadlifts (60%)
right into 1 min max burpees
1 min rest
Post
10 min
Odd: plank
Eve: russian twists 45/25
Warm Up
Hamstring work
then
20 squat to stand while holding on to feet
then
10x
PVC deadlift
PVC shrug
PVC hang muscle clean
PVC hang power clean
PVC hang clean
PVC full clean
Strength
20 mins to build to power clean max
WOD
10 min AMRAP
100m run
10 KB swings
5 head cutters
Post
Banded shoulders
Mobility ball - shoulders front and back
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
