Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
4 x 10
Single arm DB push press
4 x 10 1/2 turkish get ups
WOD
Power:
4 rounds
200m run
10 deadlifts 135/95
10 burpees over bar
20 bar hop overs
Endurance:
4 rounds
400m run
10 deadlifts 95/65
10 burpees over bar
20 bar hop overs
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
5 x 10 back rack lunges
1 min. russian twists in between each set
1 min. rest
WOD
2 mins. on machine- ski
2 mins. rest
2 mins. on machine - row
2 mins. rest
2 mins. on machine - bike
1 min......
Score is total calories
Post
Coach’s choice
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,
