Warm Up
Breathe. Stretch. Move.
Strength
Back squat
5x20
WOD
5 rounds for time
10 toes to bar
20 burpees
30 DB snatch 40/25
40 jumping luges
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Barbell
Bench press
15 mins. to build to heavy as possible
10-8-6-3-1-1-1-1
then
5x10
Seated shoulder press
Strict pull ups
Bent over rows
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
9 min. EMOM
3 @ 70%
WOD
12 min. AMRAP
3 head cutters
6 KB swings
9 lunges right KB press hold left
9 lunges left KB press hold right
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength/Skill
Parallette series
40x
Push up
Shoot through
Dip
Shoot back
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
10 @ 50%
10 @ 70%
WOD
With a partner
2k row/double KB rack hold
400m run
2k ski/2 KB held overhead
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Barbell
7 rounds
1 squat clean
2 thrusters
3 OHS
4 front squats
20 front rack lunges
Building in weight
Don’t drop the barbell until you’ve completed the round
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Hang power cleans
WOD
9 min. AMRAP
3 burpees
6 KBS 53/35
9 push press each side 53/35
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 min. Friday
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Skill
4 rounds
1 min. double unders
1 min. plank
WOD
3 x 4 min. AMRAP
1 min. rest
3 head cutters
6 box jumps
9 KB swings
Post
Coach’s choice
