Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
DB Floor Press 5X10, as heavy as possible
In between each set 5 strict pull ups
WOD
For time:
50 calories on machine
30 toes to bar
50 kb swings
50 headcutters
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift 5 x 3 @ 70%
Build to 70% then 5 sets
In between each set 30 seconds handstand hold
Sub heavy dumbbells overhead press
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.
Strength
4 Rounds
500 meter row @ 2K pace +3
2 min rest in between
WOD
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 one arm KB press
20 one arm KB row
20 one arm KB DL
As 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.
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
@ 60-70% with focus on form and proper movement
WOD
8 min. Core Workout
15 min. Mobility
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move
Strength
Push Press
5 X 10
at 50%
WOD
Tabata- 8 Rounds; 20 seconds of work, 1O of rest
Air Squats
Strict Pull Ups
Cals on Machine
Sit Ups
Rest 1 min between each tabata
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move
Strength
2K Ski or Row
WOD
15 min. AMRAP
250 Row or Ski
5 Headcutters
10 Burpees
1 min Plank
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
Warm up to 75%
then 10-8-6-4-2 @ 75%
30 Russian twists in between each set 30
WOD
11 Rounds for time
11 Goblet Squats 53/35
11 KB Swings
11 Push Ups
Post
Coach’s Choice
