Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Push Press
2 x 10 @ 40%
5 x 3 @ 80%
WOD
12 min. AMRAP
3 Thrusters 95/65
6 Push Ups on Barbell
9 Bar Hop Overs
Post
Coach’s Choice
Endurance 11:30am & 5:15pm
Warm Up
Breathe. Stretch. Move.
WOD
10 min. for Cals
400m Run
5 min. rest
5 x 100m
Damper at 8-10
1 min. rest b/t intervals
5 min. rest
10 min. for Cals
400m Run
Goal is to be within 10 cals and 10 seconds of first round
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move,
Strength
Back Squat
2 x 10 @ 40%
5 x 3 @ 80%
WOD
5 Rounds
Min. 1: 10 Single Arm KB Press w/Reverse Lunge
Min. 2: 10 Squats w/DB Front Raise
Min. 3: 10 Heavy DB Snatch
Min. 4: 18/15 Cals
Post
Coach’s Choice
Barbell 5:45am, 7:00am, 8:30am, 6:30pm
Warm Up
Breathe. Stretch. Move.
Barbell
Mobility work
Shoulders and hips
then
25 mins to build to heavy squat clean
Post
Coach’s Choice
Endurance 11:30am & 5:15pm
Warm Up
Breathe. Stretch. Move.
WOD
8 x 300m at 2k pace -:01
Rest 1 min. b/t intervals
Record overall average pace
Post
10 min. ab circuit
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
2 x 10 @ 40%
5 x 3 @ 80%
WOD
Karen
For time:
150 Wall Balls 20/14
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
2 x 10 @ 40%
10 x 1 @ 70%, hold at the top for 30 seconds
Rest 1 min. between sets
WOD
For time:
500m row/ski
50 KB Swings
400m row/ski
40 KB Swings
300m... 30 KBS... 200m... 20 KBS… 100m… 10 KBS...
Post
Coach’s Choice
Endurance 11:30am & 5:15pm
Warm Up
Breathe. Stretch. Move.
WOD
20 min. on machine
Focusing on stroke rate
Row: 24 s/m
SkiL: 26 s/m
then
10 min. AMRAP
Burpees
Post
Coach’s Choice
Warm Up
Coach’s Choice
Strength
Push Press
2 x 10 @ 40%
5x5 @ 70%, tempo style
10 ring dips after each set of 5
WOD
12 min. AMRAP
1 Headcutter
1 Pull Up
1 Box Jump
2 of each, 3 of each etc...
Post
Coach’s Choice
Barbell 5:45am, 7:00am, 8:30am, 6:30pm
Warm Up
Breathe. Stretch. Move.
WOD
10 min. EMOM
2 Heavy Clean Pulls
then
10 min. EMOM
1 Clean Grip Deadlift + 1 Tall Clean @ light weight
Post
Coach’s Choice
Endurance 11:30am & 5:15pm
Warm Up
Breathe. Stretch. Move.
WOD
6 x 500m at 2k pace +5
Rest 1 min. between intervals
then
5 x 100m
Rest 30 seconds between intervals
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Back Squat
2 x 10 @ 40%
5 x 5 @ 70%, tempo style
Bicep Curls
4 x 21
21 half way up, 21 half way down, 21 full reps
WOD
25-20-15-10-5
DB Hang Power Clean
Push Press 40/25
Post
Coach’s Choice
