W.U. Coaches Prep
Movements to prep
- Back Squats
- Box Jumps
- Push Press
Strength: Deadlifts
5 sets of 5 (employ the movement patterns from the day before)
Choose from a weight below
M: 315/275/225/185
W: 255/205/155/125
W.O.D 5 Rounds for time of (15 min Cap)
- 15 x Deadlifts 115/85
- 12 x Box Jumps 24/20
- 9 x Push Press 115/85
COREFIT:
W.U. Coaches Choice
Conditioning: 3 individual Rounds of (2:30 sec rounds/:30 sec rest)
- 250M Sprint
- 12 x Air Squats
Strength: Suitcase Deadlifts/Good Mornings
4 sets of
- 8L/8R Suitcase Deadlifts
- 12 x Good Mornings (Unloaded barbell)
W.O.D 5 rounds for time of (15 min Cap)
- 15 x Deadlifts w/KB (1 KB, 2 hands)
- 12 x Box Jumps or Step Up’s
- 9 x Dumbbell Push Press (1 DB, 2 hands)
