Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
6x8
Building to heavy
3 second lower on way down
WOD
Annie
50-40-30-20-10
DUs
Sit ups
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
5x10
Shoulder press
Bent over row
WOD
40 burpee buy in
30-20-10
Push press 95/65 (Rx+ 135/95)
KB swing 53/35 (Rx+ 70/53)
40 burpee buy out
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Barbell
Power clean review
Build to a heavy clean
then
20 min. EMOM
@ 70%
1 deadlift
1 power clean
1 hang clean
1 jerk
finish with
1 min. max effort burpees
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
5x10
Bulgarian split squats
Lateral lunges
WOD
10 min. AMRAP
100 sprint
10 KB swings
5 head cutters
Compare to 4/1/19
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Push press
5x6 @ 60-70%
200m run in between each set
WOD
100 DUs
50 sit ups
200m run
80 DUs
40 sit ups
200m run
60 DUs
30 SUs
200m run
40 DUs
20 SUs
200m run
20 DUs
10 SUs
200m run
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Front squats
2x12 @ 40%
4x12 @ 60%
WOD
2-4-6-8-10-8-6-4-2
Box jumps 24/20
Head cutters 53/35
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Barbell
Bear complex
Review
5x7 building to heavy
then
with barbell
5 rounds
30 seconds max curls
30 seconds max push ups
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
20x
Turkish get ups at 75% of max
WOD
15 min. AMRAP
200m run
12 single arm DB burpee
12 single arm DB OH lunge
12 single arm DB snatch
Rx 40/25. Rx+ 50/30
Post
Coach’s choice
