Warm Up
Breathe. Stretch. Move.
Strength
Back squats
6x3 @ 70%
20 V-ups in between sets
WOD
10 min. AMRAP
10 wall balls 20/14
10 med ball push ups
10 med ball sit ups
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Barbell
Snatch work
5x3 heavy snatch pulls
then
5x3 hang snatch at lightweight
finisher
1 min. bike for cals
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
20x
1.5 turkish get ups @ 60-70%
WOD
3 rounds
1 min. row for cals
1 min. KB swings 53/35
1 min. ski for cals
1 min. pull ups
Score is reps
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Wrist and tricep mobility
Front Squat
Build to heavy and then
5x8 @ 60%
WOD
4 min. AMRAP
6 deadlifts 135/95
3 thrusters
rest 3 mins.
4 min. AMRAP
6 deadlifts 95/65
3 thrusters
rest 2 mins.
6 deadlifts 65/45
3 thrusters
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Push press
6x3 @ 70%
30 weighted russian twists in between each set
WOD
5 min. toes to bar lesson/work
10 min. AMRAP
5 toes to bar
10 push ups
15 squats
Finish:
1 min. max burpees
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Barbell
10 min EMOM
3 hang power clean
3 front squat
3 jerks
then
1 min. max ski for meters
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Warm up deadlift
6x3 @ 70%
WOD
4 rounds
10 burpees over plate
20 plate ground to over head 45/25
30 plate hop over
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Skill
Gymnastics goal work
Hand stand progression and walking
WOD
14 min. AMRAP
8 wall balls
8 pull ups
30 double unders
*Increase wall balls and pull ups by 2 every round
Post
Coach’s choice
