Warm Up
Breathe. Stretch. Move.
Barbell
Snatch
Build to heavy snatch deadlift + shrug
5 x 3
then
5 x 10
High hang snatch @ light weight
Breather
1 mile run
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Front squats
10-6-4-2-2-2
70-80%
WOD
3 x 1 min. work/1 min. rest
Ski
Bike
Row
Post
50 ring hold leg lifts
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Skill
Double under practice then,
4 rounds
1 min. double unders
1 min. plank
WOD
100 DUs/200 singles
90 squats
80 push ups
70 sit ups
60 DB snatch
50 burpees
40 pull ups
30 wall balls
20 med ball cleans
200m run
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
50 back squats
M @ body weight
W @ 75% body weight
*in as few sets as possible
WOD
10-9-8-7-6-5-4-3-2-1
Box jumps 24/20
Push ups
Pull ups
200m run after each set
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Barbell
Clean review then build to comfortable weight with proper form
5 rounds
5 power cleans
400m run
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Turkish get ups
20 reps
Building to heaviest by rep 13/14 then down from there
WOD
Partner 2k ski
Other partner in double front racked position with heaviest TGU weight
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Back squats
10 @ 30% 40% 50% 60%
20 steps with banded walk in between each set
WOD
20 min. EMOM
Min. 1: 15 KB swings 70/53 *do not set KB down
Min. 2: 15 KB DL *do not set KB down
Min. 3: 20 seconds of push ups then plank
Min. 4: 30 seconds burpees then pick up KB
Post
Coach’s choice
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
