Warm Up
Breathe. Stretch. Move.
WOD
40 Minute Friday!
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
Warm up and then
5X5 @ 70%
In between each working set
10 Med ball wall tosses right side
10 Med ball tosses left side
WOD
10-9-8-7-6-5-4-3-2-1
Wall balls
Med ball cleans
Med ball sit ups
In between each set 10 cals on machine
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Push Press
5X5 @ 70%
Warm up to 70% before working sets
In between each set
25 Banded lat pull downs
WOD
20 Rounds
3 Pull ups
5 Sit ups
7 Squats
Post
Coach’s Choice
BARBELL: 5:45AM, 7:00AM, 8:30AM, 6:30 PM
Warm Up
Breathe. Stretch. Move.
Strength/Skill
Shoulder Openers
WOD
10 Min EMOM
2 Snatch grip deadlift
2 Hang power snatch
1 Power snatch
Lots of reps and volume
Low weight and form focus
Post
Coach’s Choice
————————————————————————————
ENDURANCE: 11:30AM, 5:15PM
Warm Up
Breathe. Stretch. Move.
Strength
8 Rounds
2:30
30/20 Cals on assault bike/rower
With remaining time: squats
if skiing, remaining time is push ups
rest 2:30 in between
WOD
Mobility
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Back Squat
5X5 @ 70% Warm up to weight before sets
After each set:
20 Plate ground to over head
WOD
5 Mins:
3 Burpees
6 Box jumps
9 Push ups
12 KB swings
Rest 2 mins
5 Mins:
Repeat
Score is total rounds and reps
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
40 Minute Friday!
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
Warm up and then:
5X5 @ 65%
Standing on plate.
20 Russian twists after each set
WOD
3 Rounds
4 Min amrap
5 Thrusters 95/65
7 Burpees over bar
9 Deadlifts
1 Min rest
Post
Coach’s Choice
——————————
ENDURANCE: 11:30AM, 5:15PM
Warm Up
Breathe. Stretch. Move.
Strength
5 Min on rower
1 Min rest
4 Min
1 Min rest
3 Min
1 Min rest
2 Min
1 Min rest
1 Min on machine
Rest 5 mins, then repeat on other machine
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Push Press
5X5 @65%
Tempo style
In between each set:
10 Heavy box step ups with
KB in front rack position
WOD
For time
40 Strict pull ups
80 Headcutters 35/26
120 Squats
Post
Coach’s Choice
BARBELL: 5:45AM, 7:00AM, 8:30AM, 6:30 PM
Warm Up
Breathe. Stretch. Move.
Strength
Shoulder Openers
WOD
5X5
Bench Press at 70%
10 Ring dips after each set
5 Rounds
20 Lateral ball slams right
20 Lateral ball slams left
30 Second hip bridge hold with weight
10 Side raise with KB left
10 Side raises with KB right
Post
Coach’s Choice
————————————————————————————
ENDURANCE: 11:30AM, 5:15PM
Warm Up
Breathe. Stretch. Move.
Strength
3 Rounds
1 Min plank
1 Min squat hold
30 Seconds hip taps
30 Seconds fast mountain climbers
30 Seconds jumping lunges
30 Seconds frog jumps
WOD
50-40-30-20-10
Cals on:
Bike
Row
Ski
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Back Squat
5X5 @ 65%
Tempo squats
3 Second lower
2 Second pause
1 Second to the top
After each set:
10 Heavy bent over rows with dumbbells
WOD
12 Min AMRAP
20 Goblet hold box step ups
20 KB swings
20 Box jumps
Post
Coach’s Choice
