WOD Tuesday 10/1/19

Warm Up

Breathe. Stretch. Move.

Barbell

6 rounds

3 strict press

3 push press

3 push jerk

In between each set, 1 min. bear hug hold with 45# bumper plate

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Coach’s choice

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WOD Monday 9/30/19

Warm Up

Breathe. Stretch. Move.

Strength

Deadlifts
10-6-4-building in weight then
4x2 @ 80%

WOD

12 min. AMRAP
12 alt. DB snatch 50/30
12 med ball sit ups
12 wall balls
12 med ball push ups

Post

100 russian twists with med ball

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WOD Friday 9/27/19

Warm Up

Breathe. Stretch. Move.

WOD

40 min. Friday!

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Coach’s choice

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WOD Thursday 9/26/19

Warm Up

Breathe. Stretch. Move.

Strength

3 x 100m Farmer's carry, weight is challenge by choice
1 min. rest between rounds

WOD

Teams of 3
16 min. AMRAP
18/13 calories
Max pull ups
15 wallballs 20/14

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Coach’s choice

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WOD Wednesday 9/25/19

Warm Up

Breathe. Stretch. Move.

Strength

Warm up movements for WOD

WOD

20 min. EMOM
16 KB snatch (or DB snatch) 53/35
4-8 bottoms-up KB press 35/26
10 HSPUs
16 KB swings 70/53
10 SDHP 70/53

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Coach’s choice

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WOD Tuesday 9/24/19

Warm Up

Breathe. Stretch. Move.

Barbell

Squat cleans
EMOM 12
3 position squat clean, choose weight for perfect form

Breather

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Coach’s choice

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WOD Monday 9/23/19

Warm Up

Breathe. Stretch. Move.

Strength

Push press
5x5 @ 70-80%

WOD

“Helen”
3 rounds for time
400m run
21 KBS 53/35
12 pull ups

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Coach’s choice

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WOD Friday 9/20/19

Warm Up

Breathe. Stretch. Move.

WOD

40 minute Friday!

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Coach’s choice

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WOD Thursday 9/19/19

Warm Up

Breathe. Stretch. Move.

Strength

8 min EMOM, alternating stations

Station 1: 30 sec double under practice

Station 2: 8 Ring Rows (as hard as possible)   

WOD

15 min AMRAP

200m run

10 KB Swings 53/35

10 goblet-hold lunge 53/35

20 sit ups

10 pushups

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Coach’s choice

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WOD Wednesday 9/18/19

Warm Up

Breathe. Stretch. Move.

Strength

Warm up deadlift

WOD

5 min. AMRAP
Buy-in: 49/35 cals
12 Deadlifts
12 Lateral Barbell Burpees
Rest 5 min.
5 min. AMRAP
Buy in: 35/25 cals
9 Deadlifts
9 Lateral Barbell Burpees
Rest 5 min.
5 min. AMRAP
Buy in: 21/15 cals
6 Deadlifts 6 Lateral Barbell Burpees

Rx weights: 135/95, 155/105, 185/135
Rx+ weights: 175/125, 215/145, 245/165

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Coach’s choice

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