Warm Up
Breathe. Stretch. Move
Barbell
Snatches
5 x 7
Snatch grip deadlift + shrug
5 x 3
Hang power snatch
Breathing
3 rounds
Bike 30 seconds for calories
2 min. rest
Post
Coach’s choice
HAPPY BIRTHDAY MARCY!
Warm Up
Breathe. Stretch. Move.
Strength
Back squats
5 x 5 @ 60%
3 sec. lower, 3 sec. pause at the bottom
WOD
8 mins.
Odd: row/ski for calories
Even: plank
Rest 2 mins.
8 mins.
Odd: RKB swings 53/35 Rx+ 70/53
Even: flutter kicks
Rest 3 mins.
6 mins:
Odd: max burpees
Even: rest
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Core. Mobility.
Warm Up
Breathe. Stretch. Move.
Skill
For time
800m run
rest 1 min.
400m run
rest 1 min.
200m run
WOD
5 rounds for time
9 thrusters 95/65
9 pull ups
Post
Core. Mobility.
Warm Up
Breathe. Stretch. Move.
Strength
Back squat
10 reps @ 30%
6 reps @ 50%
4 @ 60-70%
3x3 @ 75% (3 sec pause at bottom)
WOD
Partner style: one person works at a time
Row 1k
50 box jumps
Ski 1k
50 wall balls
Row 1k
Post
Core. Mobility.
Warm Up
Breathe. Stretch. Move
Barbell
Review:
Deadlift
Hang power clean
Jerk
then
10 rounds
3 deadlift
2 hang power clean
1 jerk
Strength
5x max unbroken strict pull ups
In between sets do 1 min. wall sit
Post
Core. Mobility.
Warm Up
Breathe. Stretch. Move
Skill
Double under work
Review form and technique
10 mins. to work on unbroken max and 1 min. max
WOD
For time:
400m run buy-in
100 DB snatch
100 front rack DB squats
100 sit ups
100 push ups
400m run buy-out
Post
Core. Mobility,
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
