Blog
Warm Up
Breathe. Stretch. Move.
Strength
4 x 20
Weighted box step ups
Weighted side step ups
Front rack side lunges
WOD
21-15-9
Strict pull ups
Box jumps
Sit ups
Burpees
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
For time
1 mile run
then
10 rounds
1 min. work / 1 min. rest
Damper at 1
Focus on steady pace & good form
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
4x10
Bent over rows
Front raises
Lateral raises
Push ups
WOD
50-40-30-20-10
Cals
Alt. DB Snatch
Post
Coach’s Choice
This 6 week nutrition challenge will be for anyone and everyone looking for a reset with their diet. More details to come soon!
Warm Up
Breathe. Stretch. Move.
WOD
12 min. EMOM
2 Deadlifts
2 Hang Power Clean
1 Squat Clean
Mobility
15 min. shoulders & hips
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
10 min. for meters
Stroke rate should be:
Row - 20 s/m
Ski - 24 s/m
Rest 5 min.
20 min. AMRAP
400m Run
30 DUs
20 Burpees
10 Sit Ups
1 min. Plank
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Turkish Get Ups
20 @ 50%
This is a deload week before strength testing next week. Everything should be fluid and not cause a big strain during the strength portions.
WOD
12 min. AMRAP
12/10 Cals
20 KB Swings 53/35
10 Goblet Squats
Rest 2 min.
6 min. AMRAP
Post
Coach’s Choice
40 minute Friday!
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
Warm up doing deadlifts on either a 25 or 45# plate
5 x 2 @ 90%
No touch and go, reset for each rep
2 min. rest b/t sets
WOD
5 min. AMRAP
10/8 Cals
20 KB Swings
3 Headcutters
2 min. rest
4 min. AMRAP
2 min. rest
3 min. AMRAP
Post
Coach’s Choice
Warm Up
Strength
WOD
Post
Warm Up
Breathe. Stretch. Move.
Strength
Push Press
Warm up with oscillatory strict shoulder press (KBs on bands on bars)
5 x 2 @ 90%
2 min. rest b/t sets
WOD
For Time:
10 Thrusters 95/65
15 Burpees Over Barbell
20 Thrusters
25 Burpees Over Barbell
30 Thrusters
35 Burpees Over Barbell
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Barbell
Heavy Snatch Grip High Pulls
5 x 3
then
10 min. EMOM
2 Hang Power Snatch
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
10 Rounds
2 min. on machine
2 min. rest
@ 2k pace
Score is overall average pace
then
Mobility Work
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Back Squat
Warm up with oscillatory squats (KBs on bands on bars)
5 x 2 @ 90%
At least 2 min. rest between sets
WOD
10 min. AMRAP
10 Weighted Step Ups 40/25
20 DB Snatch
30 DB Hop Overs
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
5k
Post
Coach’s Choice
