Warm Up
Breathe. Stretch. Move.
WOD
40 Minute Friday!
Post
Coach’s Choice
BARBELL: 5:45AM, 7:00AM, 8:30AM, 6:30 PM
Warm Up
Coach’s Choice
Strength
Deadlift
10-8- 6 Warm up
5x3
@75% (all sets at 75%)
WOD
50-40-30-20-10
ALT DB Power snatch 50/30
Double unders
Post
Coach’s Choice
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ENDURANCE: 11:30AM, 5:15PM
Warm Up
Breathe. Stretch. Move.
Strength
5 min leg circuit
1 min. each
Lunges
Squats
Wall sit
Jumping lunges
Frog hops
Rest 1 min.
5 mins. abs
WOD
5X250 meters on ski- rest 1 min in between
rest 5 mins
5X250 meters on row
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Shoulder accessory
2x
20 seated dumbbell press with band
20 single arm DB bench press /band optional
20 DB weighted hip extensions from bench
20 wide grip pull ups
WOD
8 min AMRAP
rest 1 min.
6 min AMRAP
rest 1 min.
4 min AMRAP
10 burpee box jumps 24/20
10 Headcutters 53/35
Post
Coach’s Choice
BARBELL 5:45AM, 7:00AM, 6:30PM
Warm Up
Breathe. Stretch. Move.
Strength
4 rounds:
3 snatch pulls from the hang
WOD
Build to heavy hang power snatch
3 @ 30%, 3 @ 40%, 3@50%, 2@60%, 2@70%, 2@80%, 1@85%, 1@90%...
Post
Coach’s choice
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ENDURANCE 11:30AM, 5:15PM
Warm Up
Breathe. Stretch. Move.
Strength
2 k row/ ski
WOD
16 min AMRAP
250 m row
10 burpees over rower
10 sit ups
20 lunges
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Front Squats
5x10
In between each set:
20 KB Drop lunges--build up weight
WOD
5 rounds for time
20 KB Swings 53/35
20 Overhead weighted lunges 45/35
20 Russian twists
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
40 Minute Friday!
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Back Squat
WOD
100 burpees for time
EMOM (including 0:00) 15 squats
TIME CAP 15:00
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Bench press
10-8-6-4-2-2--then amrap til burnout with bar
score is reps with bar
WOD
5 rounds
2 min AMRAP
10 box jumps
20 jumping lunges
Hand release push ups
Rest 1 minute
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Hang power clean
10-10-3-3-3-3-3
Using good form, build to as heavy as possible
WOD
6 rounds for time:
30 double unders
15 hang power cleans 95/65
3 Man Makers 40/25
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
10-10-5-5-5-5-5 at 60%
WOD
15 min AMRAP
21/18 cals on machine
21 burpees
21 KB swings 53/35
Post
Coach’s Choice
