Warm Up
Breathe. Stretch. Move.
Strength
Back Squat
10-8-6-4-2 @ 70%
Heavy Dumbbell snatch
10-8-6-4-2
WOD
6 Min AMRAP
3 Headcutters 53/35
6 Burpees
9 Box jumps (24/20)
1 Min rest
4 Min AMRAP
1 Min rest
2 Min AMRAP
Post
Coach’s Choice
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
———————————————————
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
______________________________________________________________________________________
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
Post
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
___________________________________________________________________________________________
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
Post
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
______________________________________________________________________________________
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
Post
Coach’s Choice
