Blog
Warm Up
Breathe. Stretch. Move.
Mobility
15 min. hip and hamstring mobility
WOD
3 rounds
3 min. to perform 500m row/ski
3 min. AMRAP
3 burpees
6 sit ups
9 squats
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
500m at 26 s/m
Goal is to be within 15 sec. of 500m max
then
With a partner on either rower or ski erg, each member completes:
500m
400m
300m
200m
100m
200m
300m
400m
500m
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
TGUs
8 @ 50%
6 @ 70 %
2 @ 90%
WOD
10-9-8-7-6-5-4-3-2-1
KB Swings 70/53
Head Cutters 70/53
Strict Pull Ups
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
Mobility and form review
then
Push Press
5x3
Push Jerk
5x3
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
10 min. assault bike for cals
then
1:1 work:rest ratio on ski or row
2k
Rest
1k
Rest
500m
Rest
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Shoulder work
3x10
Bent over rows
Front raises
Lateral raises
10 cals on bike as hard as possible in between each set
WOD
10 min. AMRAP
1,1,2,2,etc....
Man Makers 40/25
DB Hop Overs
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
WOD
Tailpipe
Death by Burpees
Warm Up
Breathe. Stretch. Move.
Strength
Bench press
5X5 @ 75%
In between each set 20 reverse lunges with heavy dumbbells
WOD
Team Style
2 rounds
50 Cals on Bike
30 T2B
50 KB Swings
50 Headcutters
One person must have 45/35 plate over head at all times
30 min. timecap
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
2k row, pace +:10 seconds
400 m run
2k row, pace +:10 seconds
then
As a team:
Ski 5k
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 sec. handstand hold, sub heavy DBs over head press
WOD
14 min. 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.
WOD
Movement review and mobility
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/ski @ 2k pace +:03
2 min. rest in between intervals
12 min. AMRAP
5 Strict Pull Ups
10 Push Ups
15 Sit Ups
20 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
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.
Compare to 11/18
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Deadlift
4 x 2 @ 80-85%
Post
Coach’s Choice
