Warm Up
Breathe. Stretch. Move.
Strength
Build to heavy weighted push up
WOD
9 min. AMRAP
20 G2OH
20 hop over plate
Finish
30-60-90-60-30 seconds
Abmat/flutter kicks
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Barbell
20 mins to build to heavy back squat
20 mins to build to heavy push press
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
5x10
Alternating DB press
DB racked lunges
WOD
Tailpipe
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
DB push press
Renegade rows
5 rounds
1 min. PP
1 min. RR
WOD
4 rounds
400m run
30 jumping lunges
20 wall balls
10 push ups
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Turkish get ups
3 rounds
12 burpees
6 turkish get ups @ 50% of max
WOD
Tabata
Row
Squats
Ski
Push ups
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Barbell
Overhead squat
Warmup and mobility
Review
10 @ 30%
8 @ 50%
4 @ 70%
1 @ 80%
1 @...
to failure
Finisher
1 min. max ski for meters
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Skill
1 mile run
WOD
15 min. AMRAP
8 box jumps Rx 24/20 Rx+ 30/24
8 DB snatch Rx 40/25 Rx+ 50/30
8 burpees
Post
100 partner leg tosses
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
