Warm Up
Breathe. Stretch. Move.
Strength
10-9-8-7-6-5-4-3-2-1
Weighted Push Ups
Dips
WOD
Strict Fran
21-15-9
Thrusters 95/65
Strict Pull Ups
Post
Coach’s Choice
Barbell
Warm Up
Breathe. Stretch. Move.
Barbell
4 Rounds
3 Clean Pulls from the ground
then
13 min. EMOM
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Hang Squat Clean
Post
Hip mobility
Endurance
Warm Up
Breathe. Stretch. Move.
WOD
6 min. core work
then
Double Under practice
10 min. to find 1 min. unbroken max and 1 min. total reps
then
5 x 500m Ski or Row (@ 500m PR pace + :15 or less)
1 min. rest b/t intervals
Post
Coach’s Choice
Holiday Schedule
Thursday 12/24 5:45am, 7:00am, & 8:30am only
Friday 12/25 No Classes
Saturday 12/26 9:00am
Warm Up
Breathe. Stretch. Move.
WOD
12 Days of Christmas!
1 Man Maker 50/30
2 DB Snatch
3 DB Push Press
4 Pushups
5 Cals
6 Goblet Squats 53/35
7 KB Swings
8 Head Cutters
9 Sit Ups
10 Burpees
11 Med Ball Cleans
12 Starfishes
Post
Coach’s Choice
40 minute Friday!
Warm Up
Breathe. Stretch. Move.
Strength
Shoulder Accessory Work
4 x 10
Single Arm Shoulder Press, Left
Single Arm Shoulder Press, Right
DB Row, Right
DB Row, Left
WOD
6 min. AMRAP
5 Ground to Overhead 45/25
10 Plate Hop Overs (side to side) 1
10 Plate Hops (on and off)
Rest 2 min.
Repeat AMRAP
Post
Coach’s Choice
Endurance 11:30am & 5:15pm
Warm Up
Breathe. Stretch. Move.
WOD
5 x 100m sprints
Slowest time is score
1 min. rest b/t intervals
then
10 Rounds
1 min. Cals
1 min. Plank
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Front Squats
Warm up to 70%
5 x 3 @ 70%
WOD
10 Rounds
3 Deadlifts
3 Hang Power Cleans
3 Push Press 95/65
Post
Coach’s Choice
Barbell 5:45am, 7:00am, 8:30am, 6:30pm
Warm Up
Breathe. Stretch. Move.
Barbell
Shoulder warm up
then
Push Jerk
5 x 3 from rack
Building to heavy set of 3
Post
Coach’s Choice
Endurance 11:30am & 5:15pm
Warm Up
Breathe. Stretch. Move.
WOD
2k Row or Ski
Goal Pace: Within :10 sec. of current PR
If feeling good, go for it!
then
For Time:
15 Cals + 1 Burpee
14 Cals + 2 Burpees
13 Cals + 3 Burpees
…
1 Cals + 15 Burpees
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
Warm up to 70% then,
5x3 @ 70% with a 3 second hold after each rep
WOD
5 Rounds
30 Cals
30 KBS 53/35
Post
Coach’s Choice
Today is the last day to get your 1 year membership!
…it’s also 40 min. FRIDAY!
Warm Up
Breathe. Stretch. Move.
Strength
Bench Press
Warm up to 70% then,
5 x 5 @ 70% with 3 sec. lower
b/t each set: 15 V-Ups
WOD
10 RFT
3 Headcutters
5 Push Ups
7 Sit Ups
Post
Coach’s Choice
Endurance 11:30am & 5:15pm
Warm Up
Breathe. Stretch. Move.
WOD
Tabata
Air Squats / Rest in squat hold
Push Ups / Rest in plank
Sit Ups / Rest in hollow rock hold
then
500m Ski
Max Effort
Rest 3 min.
500m Row
Max Effort
Rest 3 min.
1 min Bike for Cals
Post
Coach’s Choice
