Warm Up
Breathe. Stretch. Move.
Skill
4 x 500m ski/row
+10 seconds max 500m pace
1:1 rest
WOD
3 rounds
20 box jumps
20 headcutters
20 burpees
Post
3 min. plank
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
Post
Coach’s choice
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
Warm Up
Breathe. Stretch. Move.
WOD
40 min. Friday!
Post
Coach’s choice
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
Post
Coach’s choice
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
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Barbell
Squat cleans
EMOM 12
3 position squat clean, choose weight for perfect form
Breather
Post
Coach’s choice
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
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
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
Post
Coach’s choice
