Warm Up
Breathe. Stretch. Move.
Strength
Warm up to 70%
7 min. EMOM
4 push press
WOD
Tabata
Bike
KB swings
Air squats
Pull ups
*Score is total reps
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Barbell
5x5
5 snatch pulls
5 snatch deadlift
*Heavy as possible
Breather
7 min. AMRAP with partner
100m ski/row
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
100 KB lunge, farmers carry hold
100 goblet squats
100 sit ups
Heavy as possible, break up as needed
WOD
10 min. AMRAP
10 one arm KB swings
10 goblet squats
10 pull ups
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
5x5
5 sec lower goblet squats
3 sec at bottom
1 sec to the top
Immediately back into squat
20 eccentric pull ups
5 second lower
WOD
9 min AMRAP
1, 1, 2, 2, 3, 3, etc...
Hand release push ups
Headcutters 53/35
rest 3 min
5 rounds
30 seconds KBS
30 seconds front rack hold with KB*
Every time you set it down you owe 3 burpees at the end of the workout
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Barbell
Bench press
10-8 -6-3-3-3
Build to 80%
then
2 burnout sets at 50%
5x10
Bent over rows
Windshield wipers
Breather
7 mins
30 seconds burpees
30 seconds rest
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
Build to 70-80%
WOD
“Gym on 5th Sprint”
21-15-9
Deadlift @ 115% of max
Box jumps 24/20
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Single arm shoulder press
5x20 (10 each arm) heavy as possible
*10 strict chin ups in between each set
WOD
10 rounds
3 power Snatch 95/65
20 bar hop overs
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Row/ski
5 rounds
30 secs/30 secs rest
WOD
7 min. AMRAP
Partner style
200m ski/partner with weight above head
Rest 3 minutes
7 min. AMRAP
200m row/partner squat hold
Post
Coach’s choice
