Warm Up
Breathe. Stretch. Move.
Strength
Thrusters
12 min. EMOM
3 thrusters @ 60-70% of push press
WOD
2 rounds for time
200m run
10 toes to bar
20 DB snatch 40/20
30 DB push press
rest 2 minutes, then repeat
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Barbell
Build to heavy single squat clean
then
12 min. EMOM
2 deadlift
1 clean @ 50%
3 burpees
1 min. max cals ski
1 min. max cals row
Post
Coach’s choice
Murph
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Front squats
10 @ 30%
6 @ 50%
3 @ 70%
2x3 @ 80%
1 @ 50%
WOD
4 rounds
3 manmakers 40/20
6 burpee pull ups
9 squats
12 DB snatch
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
10 mins. with partner:
10 push press
Beginning with empty barbell, adding 5 lbs. each set
WOD
With a partner:
1 person working at a time
Row/ski 1000m
100 wall balls 20/14 - only Rx if both partners hit line and hit full depth squat
400m run
100 wall balls
1000m row/ski
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Barbell
6 rounds
5 snatch grip deadlift
5 hang pulls
Post
4x
1 min. max rep arm curls
1 min. tricep extensions
Warm Up
Breathe. Stretch. Move.
WOD
45 min. AMRAP
800m run
50 KB swings 53/35 Rx+70/53
40 push ups
30 burpees
20 jumping lunges
10 headcutters
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Power clean review, then with 20 min. running clock:
10 @ 50 %
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90%
1 @ ?
Run 200m in between each set
WOD
4 min. AMRAP
10 burpees
10 KB swings
rest 2 mins.
3 min. AMRAP
10 burpees
10 KB swings
rest 90 seconds
2 min. AMRAP
10 burpees
10 KB swings
1 min. rest
1 min. AMRAP
10 burpees
10 KB swings
Post
Coach’s choice
