Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
10 x 10 @ 50%
WOD
Tabata
Ski for cals
KB swings 70/53
Strict pull ups
Air squats
*Score is total lowest reps from each movement
Post
Core finisher
Barbell
5:45am , 7:00am, 5:15pm, 6:30pm
Warm Up
Breathe. Stretch. Move.
Squat therapy and shoulder mobility
Barbell
Overhead squat
10-8-6-2-2-2 build to heavy if good form
Breather
3 rounds
1 min. plank
30 seconds hollow rock
15 min. mobility and durability
Endurance
11:30am
Warm Up
Breathe. Stretch. Move.
WOD
10 min. assault bike for cals
Score is cals
then
1:1 work:rest ratio on ski or row
2k row/ski
Rest
1k row/ski
rest
500m row/ski
rest
Post
Core work
Our new schedule begins this week! Check out the new times and a little more info on our new class, “Endurance”, on our schedule page.
Warm Up
Breathe. Stretch. Move.
Strength
Bench press
10-8-6 then
5x3, build to heavy
in between each set of 3 do 10 DB bent over rows
WOD
5 rounds
1 min. row for cals
1 min. farmers carry hold 70/53
1 min. plank
Score is total cals
Post
Core finisher
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Skill
DU practice
WOD
20 min. AMRAP
4 DB thrusters 50/30
6 toes to bar
24 double unders
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
4 x 2 @ 85%
2 min. rest in between each set
Completing 30 sec. ring hold in that rest
WOD
4 rounds
200m run
20 ground to overhead
20 med ball sit ups 20/14
10 wall balls
Post
Coach’s choice mobility
Warm Up
Breathe. Stretch. Move.
Barbell
Clean review
then 10 min. EMOM
2 deadlift
2 hang power clean
2 full squat cleans
Breather
With a partner
3 min. max cals on bike
Post
Coach’s choice abs and shoulders
Warm Up
Breathe. Stretch. Move.
Strength
Back squat
Build to 70% then 5x3 at that weight
In between each set do 10 box jumps
WOD
21-18-15-12-9-6-3
Burpees
KB swings 53/35
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Seated shoulder press
5 x 10
40 sec. of hand stand hold in between each set
WOD
400m run
then
3 rounds
25 box jumps 24/20
10 deadlifts 135/95
Finish with
400m run
Post
Coach’s choice
