Warm Up
Breathe. Stretch. Move.
Strength
Back Squat
25 min. to find 1 rep or 3 rep max
WOD
For Time:
30 Ground to Overhead 135/95
Post
Update Whiteboard!
Endurance
Warm Up
Breathe. Stretch. Move.
WOD
15 min. to find:
1 min. max DUs
then
2 For 1
Score is total cals
2 min. Bike
Rest 2 min.
2 min. Row
Rest 2 min.
2 min. Ski
Rest 2 min.
1 min. Bike
Rest 1 min.
1 min. Row
Rest 1 min.
1 min. Ski
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Push Press
25 min. to find 1 rep or 3 rep max
WOD
20 min. to find max height box jump
then
For Time
500m Row
Post
Coach’s Choice
Update Whiteboard!
Barbell
Warm Up
Breathe. Stretch. Move.
Movement Specific Warm Up
WOD
Power Cleans
30 min. to find 1 Rep Max
Post
Mobility
Update Whiteboard!
Endurance
Warm Up
Breathe. Stretch. Move.
WOD
For Time:
1k Row or Ski
then
Cindy
20 min. AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Post
Coach’s Choice
Update Whiteboard!
Testing Week!
We will be testing this week to establish a baseline of strength for the year ahead
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
25 min. to find either 1 rep or 3 rep max
WOD
Max Unbroken Strict Pull Ups
then
100 Burpees For Time
Post
Update your numbers on the whiteboard!
Warm Up
Breathe. Stretch. Move.
WOD
40 min. AMRAP
Buy in: 2020m
AMRAP
20 Burpees
20 Cals
20 Wall Balls
21 Cals
Post
Good riddance 2020!
New Years Eve Classes
5:45am, 7:00am, 8:30am, 11:30am
New Years Day
CLOSED
Warm Up
Breathe. Stretch. Move.
Strength
Romanian Deadlift
5 x 6
WOD
15 min. AMRAP
30 KBS - Heavy for you
3 Headcutters
30 Cals on Machine
3 Strict Pull Ups
Post
Coach’s Choice
Barbell
Warm Up
Breathe. Stretch. Move.
Barbell
Technique:
Hang Power Snatch
12 min. EMOM
1 Snatch Grip Deadlift
2 Hang power Snatch
Strength:
6 x 3
Snatch Grip Deadlift Pulls
Building to heavy
Post
Coach’s Choice
Endurance
Warm Up
Breathe. Stretch. Move.
WOD
100m Max Effort Test
Ski or Row
then
10 x 500m
1 min. rest b/t intervals
Goal is to be within :20 seconds of 500m PR and also to stay within 3 sec. variation
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Shoulder Press
10 @ 30%
8 @ 50%
5 x 5 @ 60%
2 x 10 @ 60% Push Press
WOD
For Time:
30 OHS 95/65
50 Sit Ups
30 Front Squats
50 Push Ups
30 Back Squats
Post
Coach’s Choice
5:45am, 7:00am, & 8:30am classes only today!
No classes Friday, December 25th
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
6 x 3
Build to 60% before getting to working sets
End with 3x heavy as possible
WOD
10 min. max cals on machine
Rest 5 min.
1 min. max effort finisher
Post
Coach’s Choice
