W.U. Coaches Choice
Active W.U. 3 rounds of
- 10 x Deadlifts
- 10 x Hang Power Clean
- 10 x Push Press
W.O.D “DT” 5 RFT of
- 12 x Deadlifts 155/105
- 9 x Hang Power Cleans
- 6 x Push Jerks
Core: 100 x Barbell Rows (Unloaded bar)
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ENDURANCE:
WARM UP
8 MIN CLOCK / 1 MIN EACH
- Band Walk Forward / Back
- Lateral Band Walk L/R
- Shoulder CARS
- High Low Plank
- Plank Leg Lift Back / Thru
- Squat with Med Ball
- Shoulder Press with Med Ball
- Jump Rope
41 MIN CLOCK
- 1 MIN JUMP ROPE into
8 MIN AMRAP
- 10 Ball Slams
- 200 m run
- 20 bicycles
REST 1 MIN
5 MIN BANDS / 2 ROUNDS / 30 SEC EACH
- TRICEP KICK BACK
- BICEP CURL
- BENT OVER ROW
- PULL APART
- OVERHEAD PRESS
REST 1 MIN
- 1 MIN MOUNTAIN CLIMBERS into
8 MIN AMRAP
- 10 Wall Balls
- 200 m run
- 20 high low plank
REST 1 MIN
5 MIN KB / 2 ROUNDS / 30 SEC EACH
- DEAD LIFT
- GOBLET SQUAT
- KB CLEAN RIGHT
- KB CLEAN LEFT
- PLANK / DRAG
REST 1 MIN
- 1 MIN BURPEES into
8 MIN AMRAP
- 10 Russian Swings
- 200 m run
- 20 V ups
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CoreFit:
W.U. Group Stretch
Conditioing: 4 x 500M Rows or 4 x 20 Cals Bike
Core: Tabata x 2
- Hollow
- Arch
W.O.D 20 Min AMRAP of
- 3 x Burpees
- 6 x Pushups
- 9 x KB Swings
- 12 x Air Squats
- 15 x Plank Shoulder Taps
- 18 x Alt Lunges
