Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s Choice
Warm Up
Coach’s Choice
Strength
10-9-8-7-6-5-4-3-2-1
Strict pull ups
Dips
WOD
50-40-30-20-10
Ground to over head with plate 45/25
Sit ups
Post
Coach’s Choice
Warm Up
Coach’s Choice
Strength
Double Unders skill practice
10 mins. to go for unbroken max
1 min max
WOD
5 min abs
Run 1 Mile
or
2K on machine/100 cals on assault bike
Post
Coach’s Choice
Warm Up
Coach’s Choice
Strength
Bring Sally Up
100 squats for time
With empty barbell for time
WOD
Partner Workout
12 min. AMRAP
12 hang power clean 95/65
12 push press
24 bar hop overs
*EMOM 2 burpees for each partner
Post
Coach’s Choice
Warm Up
Coach’s Choice
Strength
Push press
10-8-6-4-2-2
Finish with empty barbell. 2 min max effort
WOD
5 rounds for time
10 Sit ups
10 SDHP 95/65
10 Burpees over bar
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s Choice
Warm Up
Coach’s Choice
Strength
5 min abs
5X20 alternating DB snatch
Last 2 sets as heavy as possible
WOD
4 ROUNDS:
1 min machine for cals
1 min man makers 40/25
1 min plank
1 min burpees
Score is reps. Minus points if come out of plank
Post
Coach’s Choice
Warm Up
Coach’s Choice
Strength
Front squat
10 @ 30%
5X3 @ 60-70%
WOD
20 min time cap:
100 KB swings. 53/35
100 jumping lunges
100 sit ups
100 burpees
Post
Coach’s Choice
Warm Up
Coach’s Choice
Strength
Turkish get ups
18 total:
10 at 50%
8 @ 60-70%
WOD
20 mins. max cals/meters on machine
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
40 min AMRAP
400 meter run
10 pull ups
20 push ups
30 squats
Post
Coach’s Choice
