Warm Up
Breathe. Stretch. Move.
Skill
Double Under practice
5 Rounds
1 min. work
1 min. rest
WOD
50-40-30-20-10
Cals on machine
Double unders
Post
Coach’s Choice
Barbell 5:45am, 7:00am, 8:30am, 6:30pm
Warm Up
Breathe. Stretch. Move.
WOD
Push Jerk
Review
10 x empty barbell
6 x 3
Building in weight
then
4 x 10
Bent over row
Front raises
Lateral raises
Post
Coach’s Choice
Endurance 11:30am & 5:15pm
Warm Up
Breathe. Stretch. Move.
WOD
2k + 15 seconds
Rest 2 min.
2k + 15 seconds
Rest 2 min.
1k + 10 seconds
Rest 2 min.
500m for time
Post
Mobility
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
5 x 5 @ 60%
Standing on plate
+ 3 reps off plate
WOD
For time:
Buy in: 30 cals
3 rounds
30 DB Snatch 40/25
3 Man Makers
Buy out: 30 cals
Post
Coach’s Choice
40 minute Friday!
Warm Up
Breathe. Stretch. Move.
Strength
Front Squats
5 x 6 @ 60%
10 high box jumps after each set
WOD
200/175 calories for time
Post
Coach’s Choice
Foam roll quads and IT bands
Endurance 11:30am & 5:15pm
Warm Up
Breathe. Stretch. Move.
WOD
4 x 1000m
At 2k goal pace
Rest 1 min. b/t intervals
then
10 min. ab circuit
Post
Mobility work
Warm Up
Breathe. Stretch. Move.
Strength
Strict Shoulder Press
10 @ 30%
5 x 6 @ 60% of Push Press 1RM
10 banded push ups in between sets
WOD
For Time
Buy In: 400m run
30-20-10
Headcutters
Burpees
Buy Out: 400m run
Post
Coach’s Choice
Barbell 5:45am, 7:00am, 8:30am, & 6:30pm
Warm Up
Breathe. Stretch. Move.
Snatch Warm Up
WOD
Heavy Snatch Grip Deadlift + Pull
5 x 3
then
10 min. EMOM
1 Snatch Grip Deadlift
1 Hang Power Snatch
2 OHS
Build to heavy if form is solid
Post
Coach’s Choice
Endurance 11:30am & 5:15pm
Warm Up
Breathe. Stretch. Move.
WOD
10 Rounds
1 min. work / 1 min. rest
Goal: Control
Start at 22 s/m
Every minute add 1 s/m, so at minute 10 you should be at 32 s/m
Rest 5 min.
1 Mile Run
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Hang Power Cleans
Form review
5 x 10 @ 60%
WOD
10 min. AMRAP
5 Thrusters 95/65
20 KB Swings 53/35
30 Bar Hop Overs
Post
Coach’s Choice
40 minute Friday!
Warm Up
Breathe. Stretch. Move.
Strength
Push Jerk
Form review
5 x 3 building to heavy as possible
WOD
12 min. AMRAP
3 Power Cleans 135/95
6 Push Ups on Barbell
9 Burpees Over Bar
Post
Coach’s Choice
Endurance 11:30am & 5:15pm
Warm Up
WOD
Post
