Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
5k
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
5 x 2 @85%
No touch and go, reset each time
Rest 2 min. between each set
WOD
20 min. for
16 Heavy TGUs
then
5 min. on machine for cals
Post
Coach’s Choice
Endurance 11:30am & 5:15pm
Warm Up
Breathe. Stretch. Move.
WOD
5 Rounds
1 min. Box Jumps
1 min. Wall Sit
1 min. machine for cals
then
10 Rounds
:20 sec on/:10 sec off
Machine for cals
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Push Press
5 x 3 @ 85%
2+ min. rest between each set
WOD
3 Rounds
1 min. Push Press 45/35
1 min. Back Squats 45/35
1 min. Burpees
1 min. Thrusters 45/35
1 min. rest
Score is reps
Post
Coach’s choice
Barbell 5:45am, 7:00am, 8:30am, 6:30pm
Warm Up
Breathe. Stretch. Move.
Barbell
Bench Press
10-8-6-4-2-2-2
Build to heavy
then
4 x 10
Heavy Single Arm Rows
Front Raises
Lateral Raises
Post
Coach’s Choice
Endurance 11:30am & 5:15pm
Warm Up
Breathe. Stretch. Move.
WOD
10 min. EMOM
15/12 Cals
5 Air Squats
then
90-60-30
Double Unders
Air Squats
Sit Ups
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Back Squat
5 x 3 @ 85%
2+ min. rest in between each set
WOD
12 min. AMRAP
15/12 cals
30 sec. deadlift hold at 50% of max
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
2 x 10 @ 40%
5 x 5 @ 80%
WOD
5 min. AMRAP
100m sprint on machine
5 Goblet Squats
30 sec. Front Rack Hold 53/35
Rest 2 min.
Repeat AMRAP
Post
Coach’s Choice
Endurance 11:30am & 5:15pm
Warm Up
Breathe. Stretch. Move.
WOD
1 Mile Run or 2k Row
Goal: Within :15 seconds of PR
Rest 5 min.
Repeat work
Goal: Within :15 seconds of first round
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
2 x 10 @ 40%
5 x 5 @ 80%
WOD
21-18-15-12-9-6-3
Toes to Bar
DB Snatch 40/25 L/R=1
Post
Coach’s Choice
Barbell 5:45am, 7:00am, 8:30am, 6:30pm
Warm Up
Breathe. Stretch. Move.
Barbell
Shoulder and Hip Mobility
Review Snatch
10 min. EMOM
1 Snatch + 2 Overhead Squats
Post
Coach’s Choice
Endurance 11:30am & 5:15pm
Warm Up
Breathe. Stretch. Move.
WOD
20 min. for meters
Every 2 min, 2 burpees
5 min. rest
10 Rounds
:30/:30s
Post
Coach’s Choice
Warm Up
Coach’s Choice
KB Warm Up
Strength
Push Press
2 x 10 @ 40%
5 x 5 @ 80%
WOD
3 Rounds
Min. 1: KB Swings 70/35
Min. 2: Rest
Min. 3: Burpees
Min. 4: Rest
Min. 5: KB Swings 35/26
Score is total reps
Post
Coach’s Choice
