Warm Up
Breathe. Stretch. Move.
Strength
3x
30 weighted lunges - heavy as possible
20 box step ups
10 front rack squats
WOD
10 min. AMRAP
7 DB snatch L 40/25
7 DB Snatch R
7 manmakers
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Barbell
Cleans
9 min. EMOM
3 deadlift
3 hang clean
Breather
In teams:
7 mins. as many cals as possible on bikes
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
10-9-8------1
Strict pull ups
Dips
Rx = body weight
Rx+ = add weight/vest
WOD
1-2-3-4-5-6-7-8-9-10
Burpees
KB swings 53/35
Headcutters
*in between each set 20 frog jumps
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move
WOD
40 minute Friday!
Post
Coach’s choice
The 6pm class is cancelled.
Happy 4th of July!
Warm Up
Breathe. Stretch. Move
Skill
Muscle up work
15 mins of drills with rings
Ring pulls to chest
Dips
Shoot throughs
WOD
3x
4 min. AMRAP
25/20 cals
10 wall balls 20/14
Burpees
2 min. rest in between rounds
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
6x3 @ 70%
WOD
Fran
21-15-9
Thrusters 95/65
Pull ups
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Barbell
Form review
Over head squats
3x5 bottom of squat at box
3x5 no box - heavy as possible by last set
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
15 min. EMOM
2 manmakers, heavy
WOD
20 min. on machine
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
7 min. EMOM
5 burpees
3 deadlift @ 60-70%
WOD
Endurance
150 KB swings. 53/35
Top of every minute do 5 burpees
Strength
100kb swings 70/53
Top of every minute do 3 burpees
Post
Coach’s choice
