Warm Up
Breathe. Stretch. Move.
Strength
Turkish Get Ups
6 each side
Building to heavy as possible
WOD
14 min AMRAP
21 KBS 53/35
15 dumbell push press 40/25
9 sumo deadlift high pull 53/35
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Barbell
Power cleans and front squats
10 Power Clean
9 Front Squats
8 Power Cleans
7 Front Squats
6 Power Cleans
5 Front Squats
4 Power Cleans
3 Front Squats
2 Power Cleans
1 Front Squat
Ascending weight each set of power clean + front squats
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Build to heavy complex
2 power snatches + 1 overhead squat
WOD
21 power snatches 95/65
21 lateral burpees over the bar
15 OHS 95/65
15 burpess over the bar
9 Squat Snatches 95/65
9 burpees over the bar
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Core work
3x
2 mins. plank
30 seconds bicycle
30 seconds sit ups
WOD
TBD…
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
4 rounds for quality
6 each DB single arm row
6 each DB single arm half-kneel press
WOD
5 rounds for time
8 DB Thrusters 40#/25#
8 Pull Ups
*compare to 7/29
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Barbell
Warm up clean to 80%
then
10x
2 cleans + 3 front squats @ 70%
Breather
5 rounds
30 seconds burpees
30 seconds handstand hold
*Score is total number burpees
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Back squat
10 @ 40%
6 @ 60%
4 @ 70%
85% as many as possible x2
WOD
12 min. AMRAP
10 box jumps 24/20
5 handstand pushups (sub seated shoulder press-heavy as possible)
5 burpees
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Skill
Double under work
15 min. to get max unbroken and 1 min. max
WOD
Sprint triathlon
500m ski
35 cal bike
500m row
Post
Coach’s choice
