Warm Up
Breathe. Stretch. Move.
Strength
Shoulder press
2 x 10 @ 50%
5 x 3 @ 70%
10 ring/box dips in between sets of 3
WOD
12 min. AMRAP
3 Headcutters
6 Push Ups (alternating arm on kb )
9 KB Swings
Post
Coach’s choice
1 hour row, ski, or bike for the February Challenge
Barbell
Warm Up
Breathe. Stretch. Move.
WOD
4 rounds
3 Clean Pulls from the ground
then
13 min. EMOM
Deadlift
Hang Power Clean
Front Squat
Hang Squat Clean
Post
Coach’s choice
Endurance
Warm Up
Breathe. Stretch. Move.
WOD
5 x 500m row or ski
1 min. rest in between
Pace should be 2k pace -:03 seconds
then
30:30s
Assault Bike
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
10-8-6
5x3
Build to heavy
In between each set of 3: 20 banded rows from rig
WOD
21-15-9
Dumbbell clean to overhead
Cals on machine
Post
Coach’s choice
40 minute Friday!
No 11:30 class Thursday 2/27
Open Gym 4-5pm!
Warm Up
Breathe. Stretch. Move.
Strength
Push Press
10-8-6 then
5x3
Build to heavy set of 3
WOD
18 min. AMRAP
12/9 cal ski or bike
12 Headcutters 35/26
12 Burpees
Post
Coach’s choice
Endurance
No 11:30am Endurance class today. Open gym from 4-5pm!
No 11:30am class on Thursday 2/27
Warm Up
Breathe. Stretch. Move.
Strength
Bench Press
10-8-6 then
5x3
Build to heavy set of 3
20 banded lat pull downs between each set of 3
WOD
10-20-30-40-50
Wall Balls 20/14
KB Swings 53/35
Post
Coach’s choice
Barbell
Warm Up
Breathe. Stretch. Move.
WOD
Mobility
Movement review - Squats
4x6
High Box Squats at high weight
80%+ of back squat by last 3 sets
then
4x6
Overhead Squats
Post
Coach’s choice
Endurance
Warm Up
Breathe. Stretch. Move.
WOD
Ski 500m
Row 500m
Ski 500m
Row 500m
Pace should be within :10 seconds of 500m PR
2 min. rest in between intervals
then
Double Under practice
4 Rounds
100 DUs
400m run
Rest 1 min.
500m cool down
Nasal breathing only
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
7 rounds
100m on rower, damper set to 10
20 Bulgarian split squats with weight
WOD
3 rounds
1 min. row for cals
1 min. toes to bar
1 min. alt DB snatch 40/25
1 min. DB above head 40/25
Post
Coach’s choice
The 5:15pm class on Friday 2/21 and the 9:00am class on Saturday 2/22 are cancelled for a Coaches Training
Warm Up
Breathe. Stretch. Move.
WOD
40 min. Friday!
20 min. row or ski for meters
20 min. EMOM
Odd: 10 single arm overhead DB lunges 40/25
Even: 30 Russian twists with dumbbell
Post
Coach’s Choice
