Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Floor Press + floor wipers
5x10 + 20
WOD
10 min. AMRAP
10 Burpees
10 Push Ups
10 Sit Ups
Post
Coach’s choice
Endurance
Warm Up
Breathe. Stretch. Move.
WOD
10 x 30:30s
Ski or row
then
10 min. bike for cals
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Tempo Back Squats
5x5 @ 60%
WOD
21-15-9
Headcutters 53/35
Box Jumps 24/20
Post
Coach’s choice
Barbell
Warm Up
Breathe. Stretch. Move.
WOD
Hip and shoulder drills with PVC
10 rounds on the 90 sec.
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
Post
Coach’s choice
Endurance
Warm Up
Breathe. Stretch. Move.
WOD
500m row
50 cal bike/ski
400m row
40 cals
300m row
30 cals
200m
20 cals
100m
10 cals
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move,
WOD
500m max effort ski test
then
30-45-60
30 seconds of:
KB swings 53/35
Goblet squats
Right leg lunges
Left leg lunges
Pushups
Bicycle
KB hop overs
Burpees
Plank with hip taps
Sit ups
Rest 1 minute
45 seconds of each
Rest 1 minute
60 seconds of each
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 min. Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Shoulder press
10-8-6-4-2-2
Building in weight, with sets of 2 @ 80%
Finish with 2 sets of as many reps as possible @ 50%
WOD
5 rounds
10 DB clean and press 50/30 (5 each arm)
20 sit ups
Post
Coach’s choice
Endurance 11:30am
Warm Up
Breathe. Stretch. Move.
WOD
5 min. EMOM
5 push ups
10 squats
1 wall walk
then
10 rounds
1 min. burpees
1 min. plank
1 min. wall sit
*Score is burpees
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
5x5 @ 65%
20 jumping lunges in between each set
WOD
12 min. AMRAP
20 plate ground to over head 45/25
20 plate hops (legs on outside of plate and then hop onto plate)
20 floor presses with plate
Post
Coach’s choice
Barbell 5:45am, 7:00am, 5:15pm, 6:30pm
Warm Up
Breathe. Stretch. Move.
WOD
Post
Coach’s choice
Endurance 11:30am
Warm Up
Breathe. Stretch. Move.
WOD
10 min. ski for cals
Rest 3 min.
10 min. bike for cals
Rest 3 min.
10 min. row for cals
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Front squats
4x10 building to heavy
WOD
As a team of 4:
A: 300 cals on bike
B: Sand bag hold
C: Plank
D: Rest
Post
Coach’s choice
