Warm Up
Breathe. Stretch. Move.
Barbell
Back squat
10 min. to warm up to 75%
4x5 @ 75%, 2 min. rest between rounds
Strict Press
4x5 at 75-80%
Breather
500m row or 400m sprint
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
20 min. EMOM
4 Muscle ups/6 Chest to bar/12 Pull Ups
16 box jumps
16 KB snatch 53/35
16 goblet squats
24 Russian twists 45/35
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Skill
Handstand practice
WOD
For time
50-40-30-20-10
Double unders
Situps
KB swings 53/35
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
Warm-up the movements
Power cleans
Squats
Pushups
“The Chief”
3 power cleans
6 push ups
9 squats
5 min. AMRAP
Buy-in: 50/35 cals
Max round of "The Chief" 95/65
Rest 5 min.
5 min AMRAP
Buy in: 35/25 cals
Max rounds of "The Chief" 115/85
Rest 5 min.
5 min. AMRAP
Buy in: 21/15 cals
Max rounds of "The Chief" 135/95
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Barbell
Burgener warm up
Sots presses
Snatch
EMOM 12
3 position power snatch
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Skill
Toes to bar work
WOD
Partners, waterfall style
4 rounds for time
600m row
25 wallballs
5 toes to bar
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
15 mins.
Bench press
Build to heavy set of 3
WOD
Tabata
Strict pull ups
Row cals
Pushups
Ski cals
Post
Coach’s choice
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
