Warm Up
Breathe. Stretch. Move.
WOD
40 Minute Friday!
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
10-9-8-7-6-5-4-3-2-1
Strict pull ups
Dips
Push ups
WOD
10 min AMRAP
cals on machine
EMOM 1 MAN MAKER
Post
Coach’s Choice
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ENDURANCE 11:30AM, 5:15PM
Warm Up
Breathe. Stretch. Move.
WOD
20 mins on machine
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
10-8-6-4-2-2 -2
build to 80%
30 plank jacks in between each set
WOD
12 min time cap:
100 squats for time with empty barbell 45/35
100 push press
100 bar hop overs
100 burpees
Post
Coach’s Choice
BARBELL: 5:45AM, 7:00AM, 8:30AM, 6:30 PM
Warm Up
Breathe. Stretch. Move.
Strength
Thoracic, shoulders, hips
WOD
12 rounds on the 90s:
1 Squat Snatch
1 Overhead Squat
Post
Coach’s Choice
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ENDURANCE: 11:30AM, 5:15PM
Warm Up
Breathe. Stretch. Move.
WOD
30 sec max effort on machine for cals
5 min rest
10 min on machine for cals
5 min rest
10 rounds
30 seconds on
30 seconds off
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Push press
10-8-6-4-2-2
2 min max effort with empty barbell
WOD
5 rounds for time
10 SITUPS
10 SDHP
10 BURPEES OVER BAR
Compare to 6/1
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Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
40 Minute Friday!
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Double under work
5 rounds
1 min max effort
1 min rest
WOD
Post
Coach’s Choice
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ENDURANCE: 11:30AM, 5:15PM
Warm Up
Breathe. Stretch. Move.
Strength
30-60-90-60-30 seconds
hand stand hold
hollow rock hold
WOD
20 min AMRAP
5 rounds of strict Cindy
15/12 cals on bike
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
10-8-6-4-2-2
push press
heavy dumbbell snatch in between each set.same reps
WOD
5 rounds for time
20 dumbbell box step ups 40/25
10 box jumps
3 man makers
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Coach’s Choice
BARBELL: 5:45AM, 7:00AM, 8:30AM, 6:30 PM
Warm Up
Breathe. Stretch. Move.
Strength
Front rack stretch on benches
Hips
WOD
12 rounds on the 90s:
1 Power Clean
1 Front Squat
1 Squat Clean
weight should be challenging. 60-70%
Post
Coach’s Choice
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ENDURANCE: 11:30AM, 5:15PM
Warm Up
Breathe. Stretch. Move.
WOD
500m on machine
1 min rest
then 400m
1 min rest
then 300m...200m, 100m and back up the ladder to 500m
*This will take anywhere from 15-25 minutes.
*A good pacing goal is to be within :05 seconds of your 2k goal pace
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Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
10-8-3-3-3-3
build to 70% for the sets of 3s
20 Russian twists in between
WOD
100 double unders
90 squats
80 KB Swings
70 sit ups
60 lunges
50 cals on machine
40 push ups
30 headcutters
20 strict pull ups
10 burpees
25 min time cap
Post
Coach’s Choice
