W.U. Coaches Choice
Strength: 2 Parts
A: 4 sets of
- Deadlift 10 Unbroken Reps (controlled position) no more than 80% of 1 RM or 225/155 or less
- 12 x Weighted Lunges Front foot on 25# Plate (6 reps per side) 50/35 DB
B: 3 Sets
- Floor Press x 10 reps 135/95 or less
- 20 Alt Windshield Wipers
W.O.D 9 Min AMRAP of
- 30 x Double Unders
- 20 x Air Squats
- 10 x Hollow Situps
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Hybrid:
W.U. Coaches Choice
Strength: Chose A or B from above
W.O.D 15 min Clock, In 3 min Increments, 5 rounds
- Row MAX Cals in :90 sec
- 20 x Air Squats
- 60 x Jump Rope Singles
- REST any remaining time in 3 mins and restart
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CoreFit:
W.U. Choices Choice
Strength: 4 sets of
- 12 x Pullovers with 1 DB
- 20 x Hollow Situps
W.O.D 20 Min AMRAP of
- 15 x Calories
- 15 x Air Squats (use a ball, depth matters)
- 30 x Singles
- 5 x Burpees
