Blog
Warm Up
Breathe. Stretch. Move.
WOD
2 min. bike
Rest 1 min.
2 min. bike
Rest 1 min.
2 min. bike
*Score is total cals
1 mile run
Rest 2 min.
800m run
Rest 1 min.
400m run
Post
5 min. abs
Warm Up
Breathe. Stretch. Move.
WOD
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
500m row @ 26 s/m
2 min. plank
500m row @ 30 s/m
2 min. wall sit
then
Tabata
Bike for cals
Strict pull ups
Goblet squats
KB swings 53/35
*Score is total reps + cals
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Benchpress
5 X 5 @ 75%
In between each set 5 strict pull ups
WOD
Team style
30 min. time cap
2 rounds
50 calories on bike
30 toes to bar
50 KB swings
50 headcutters
*One person must have 45/35 plate over head at all times
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
2k row @ goal pace + :10
400m run
2k row @ goal pace + :10
then
With team
5k ski
Sand bag bear hug hold
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
5 x 3 @ 75%
Build up to 75% then 5 sets
In between each set
30 seconds handstand hold
WOD
14 mins. to get as far as possible
50 med ball cleans
50 wall balls
50 box jumps
50 med ball ground to overhead
50 burpees
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Barbell
12 rounds, on the 90 sec.
1 deadlift
1 hang clean - 1 sec. pause at catch
1 front squat
1 squat clean - 1 sec. pause at catch
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
4 rounds
500m row @ 2k pace + :03
2 min. rest between intervals
then
20 min. AMRAP
10 pull ups
20 push ups
30 sit ups
40 squats
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
4 rounds
20 single arm KB press
20 single arm KB row
20 single arm KB DL
Heavy as possible
WOD
6 min. AMRAP
5 burpees
10 KB swings
15 squats
Rest 1 min.
4 min. AMRAP
Rest 30 seconds
2 min AMRAP
*Start where you left off each time
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Bear complex
5 x 7
Building to as heavy as possible
WOD
12 min. AMRAP
Team style
Row for meters*
Wall sit
Hold weight
*Do 3 burpees immediately after getting off the rower, then right into wall sit
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Skill
Handstand push up work
Skill progression and then 5x6 quality
WOD
8 min. AMRAP
10 wall balls
5 pull ups
Rest 2 min. - in plank
4 min. AMRAP
10 wall balls
5 pull ups
*start where you left off
Score is total rounds + reps
Post
Coach’s choice
