Blog
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
5 x 6 @ 60%
Standing on a 45# plate
10 total pistols in between each set
WOD
10 Rounds
1 min. on machine at 10/8
1 min. rest
Score is total cals
Post
With a KB
4 x 10
Tall kneeling arm curls
By the horns bottoms up rack rotations
1/2 kneeling KB clean and press
Reverse curls
Warm Up
Breathe. Stretch. Move.
Barbell
5x3 Heavy Clean Pulls
then
10 min. EMOM
1 Deadlift
1 Hang Power Clean
1 Clean
Build to heavy
Post
Mobility & Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
2k Ski or Row
Rest 3 min.
1k
Rest 2 min.
500m
Rest 2 min.
1k
Rest 3 min.
2k
Focus on stroke rate: Row under 24 s/m, ski under 28 s/m
Post
Mobility
Warm Up
Breathe. Stretch. Move.
Strength
Back Squat
10-8-6-4-2
Heavy DB Snatches in between each set
10-8-6-4-2
WOD
21-15-9-15-21
Box Jumps
Plate Ground to Overhead
45/25
Post
Coach’s Choice
2k ski test
2k row test
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Bench Press
5 x 5 @ 75%
In between each set: 20 reverse lunges with heavy dumbbells
WOD
Team Style
30 min. timecap
2 Rounds
50 Bike Cals
50 T2B
50 KBS
50 Headcutters
*One person must have 45/25 plate over head at all times
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
2k Row
Goal pace: within :15 sec. of PR
400m Run
2k Row
Goal pace: within :15 sec. of PR
then
With a partner:
5k on 2 machines
Partner not working does farmer’s carry 53/35
Post
Coach’s Choice
