W.U. Coaches Choice
Strength:
A: Deadlift
- 3 sets of 10 (establish a 10 RM)
- 20 x Hollow Situps in between sets
B: Strict Press
- in 5 sets build to a 5 RM
- 12 x Face Pulls in between sets
W.O.D for time complete AMRAP of
- 50 x Double Unders
- 40 x Alt Lunges
- 30 x Alt DB Clean and Jerks 50/35
- 20 x Pushups
- 10 x Calories
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Hybrid:
W.U. Coaches Choice
Strength: Strict Press
- 8 sets of 3 building in weight for position NOT MAX
- In between each set 20 x Butterfly Pushups
W.O.D 3 Rounds for time of
- 100 x Singles
- 50 x Alt Lunges
- 30 x Alt DB Clean and Jerks 35/20
- 15 x Pushups
- 5 x Calories
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CoreFit:
W.U. Coaches Choice
Strength: 4 sets of
- 2 x DB Standing Strict Press x 12 reps
- 8 x Strict Pushup (use variations)
W.O.D AFAP 2 Rounds of
- 100 x Singles
- 80 x Alt Lunges
- 60 x Alt Leg Mountain Climbers
- 40 x Butterfly Situps
- 20 x Calories
