Warm Up
Breathe. Stretch. Move.
Barbell
Snatch
10 rounds on the 90 seconds
Even: 3 position power snatch (high hang, low hang, snatch)
Odd: 3 position squat snatch
Breather
500m row x 2
2K+5s
2K-5s
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Skill
Handstand work
6 min. EMOM
25 sec HS hold or 8-12 shoulder taps
WOD
6 rounds for time
12 box jumps
6 pull ups
12 wallballs
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Front squat
10-8-6-3-3-3-10
light to heavy (80%) to light
WOD
Tabata
Sit ups
Ski
KB swings 70/53
Row
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
4x
20 bench press @ 50%
in between each set:
10 lateral raises
10 front raises
10 bent over rows
WOD
5 rounds
10 box jumps 24/20
10 pull ups
20 weighted lunges with plate 45/25
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Barbell
Bear complex
5 sets building to heaviest possible by 4th set
Breather
In teams of 2
2k row in 250m sprints
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
Partner workout #1
10 rounds
Partner 1: 1 min. ski for cals
Partner 2: wall balls
Partner workout #2
5 rounds
2 min. row for cals
2 min. double OH KB hold 53/35
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Push press
WOD
Cindy
20 min. AMRAP
5 pull ups
10 push ups
15 squats
Post
Coach’s choice
