Blog
Warm Up
Breathe. Stretch. Move.
Barbell
Mobility: Shoulders, lats, hips
then
Overhead Squats
10-8-6-4-2-4-6
As heavy as possible with beautiful form
Each set ascend in weight
Then repeat the 4-6 weights
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
Ski 500m
Row 500m
Ski 500m
Row 500
All times should be with in 10 seconds of 500m PR
then
4 Rounds
100 DUs
400m run
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Back Squat
4x10
3 second pause at bottom
Build to heavy
In between each set of squats:
Push Ups
4x10
3 second lower
WOD
30-20-10 Cals
10-20-30 G2OH 45/25
20-10 Cals
10- 20 Overhead Weighted Lunges
10 Cals
10 Burpees
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
6 x 3 @ 60% standing on plate
5 strict pull ups b/t sets
WOD
2 Rounds
20 Clean and Jerk 95/65
30 Bar Facing Burpees
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
5 Rounds
20/18 Cals Ski or Row
Damper at 9/10
1 min. rest b/t intervals
then
For Time:
1000m sprint
Ski or Row
Post
Mobility
Warm Up
Breathe. Stretch. Move.
Strength
Turkish Get Ups
8 @ 50%
6 @ 70%
2 @ 90%
WOD
25-20-15-10-5
Wall Balls 20/14
5-10-15-20-25
KB Swings 53/35
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
Overhead mobility
then
Push Press
5x3
Push Jerk
5x3
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
10 min. assault bike for cals
This will be a baseline and will go up on the board
then
10 x 100m sprint
1 min rest b/t intervals
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
TEST DAY
2k Row or Ski
3 min. at 2k goal pace +:20
Rest 3 minutes
2 min. at 2k goal pace +:15
Rest 3 min.
1 min. at 2k goal pace +:10
Rest 3 min.
2k for time
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
6 min. AMRAP
20 DUs
20 KB Swings 35/26
then
20 min. to complete:
Shoulder Press
10-8-4-2-2-2-2
Sets of 2 should be around 80%
then
6 min. AMRAP
5 Head Cutters 53/35
20 Jumping Lunges
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
1 mile run or 2k row/ski
Be within :15 sec. of PR
then
With a partner, each member row or ski, in meters:
500-400-300-200-100-200-300-400-500
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Power Cleans
5 x 3 @ 75%
WOD
10 RFT
10 Alt. DB Snatch 50/30
10 Burpees
Post
Coach’s Choice
