Blog
Warm Up
Breathe. Stretch. Move.
Strength
Front Squat
5x20
Heavy as possible on last set
WOD
With a partner:
500m on machine
100 KB Swings
500m on machine
75 Squats
500m on machine
50 Sit Ups
500m on machine
25 Burpees
500m on machine
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
15 min. on machine of choice for cals
Immediately in to 2 min. plank
10 min. on machine for cals
Immediately in to 2 min. plank
5 min. on machine for cals
Post
Coach’s choice
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
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
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!
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
No 11:30am Endurance class today. Open gym from 4-5pm!
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
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
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
