Coach Lead Warm Up
Wod 1
12 Minutes Alternating rounds with a parter
5 Pull ups
10 push ups
15 squats
Rest 5
Wod 2- 24 Minute Amrap
30 Wall Balls Split how you want
20 Cleans Split how you want 135/95
400m Partner rope run
at 10 minutes add weight on the bar to 185/125
8am Endurance
Teams of 4-No rest on this one, switch
Start with 5 Minutes of alternating sandbags over shoulder
Then 30 Minute Amrap of
Partner 1- 200 M
Partner 2- Burpees
Partner 3-Ski
Partner 4-Rest
*everyone will start on a station including one a rest. rotate stations when partner 1 gets back from the run
Cash out with 5 Minutes of alternating sandbag cleans
9am
Coaches choice warm up
20 Rounds (10 each) **Alternating full round with a partner
7 Chest to Bar Pullups *scaling-pick a pulling movement where 7 reps can be finished each round in 1 to 2 set
10/7 Cals
12 Dumbbell Lunges 50s/35s *scale to lighter weight or single DB in the front rack position
Warm Up
Run 400m
10 Strict Press, empty bar
30 Jumping Lunges
10 Push Press, Empty bar
10 Scap Pull Ups
10 Push Jerks, empty bar
10 Kipping Knee Raises
:20 Review
Toes to bar
:30 Hollow hold with feet tucked in and arms reaching forward toward feet
:30 Hollow hold bringing knees toward chest arms still extended
:30 Hollow hold with legs extended straight up
:30 Hollow hold while slowly transitioning to legs and arms extended fully
:30 Arch hold with arms straight by ears, glutes tight and feet together
Then
2 Beat Swings
Beat swing + Feet to target with partner
(Increasing height each rep)
:30 WOD
Conditioning Retest
AMRAP 20 Minutes
4 Shoulder to Overhead 155/105lbs
6 Toes to Bar
6 Shuttle Runs*
*1 Shuttle Run= 25′ out and 25′ back
Target Score 10+ Rounds
Scaling:
– Shoulder to Overhead: Scale to weight that always allow for 4 unbroken STOH
reps.
– Toes to Bar: Should allow for 1 set for most of the workout, but never more than
2 sets at any point.
– Shuttle Run: Only scale in the case of injury. A 12/9 Calorie C2 Machine or 10/7
calorie air bike is a comparable scale.
:55 Cool Down
Double Flat Needle Twisted Cross
Thursday 11/17
Warm Up
2 Rounds
12 DB Goblet Lateral Squats
10/8 Calorie Air Bike/Row (HARD)
12 Jump Squats
10 Push Ups w/ a Twist
:10 Strength -you have A LOT of time to get through this so don’t rush
Find a 1RM Pause Back Squat
Full 1-second pause in the bottom.
:45 WOD
For Time
20/15 Calorie Bike
20 Bar Facing Burpees
20/15 Calorie Row
Target Score: Sub 5 Minutes
Bike/Rower: If you are without 1 of these two machines, substitute with a 300m
Run or have athletes repeat the same machine after burpees.
Coach Focus: We are looking for a short, very uncomfortable sprint workout to end
class today. All athletes should have a version of this workout they can finish in
under 6 minutes.
:55 Cool Down
Lizard
Couch
Warm Up
2 Rounds
200m Ski/Row
10 Plate Ground to Overhead
:15 Strength This should be light
Every :30 for 10:00 (20 reps)
1 Squat Snatch
Sets 1-5: all performed with a Tempo Pull
Sets 6-16: build to a heavy but perfect snatch
(no tempo pull)
Sets 17-20: reduce weight and finish with 4 perfect reps
:40 WOD
“Isabel”
For Time
30 Snatches 135/95lbs
Target Score: 4-8 Minutes
Snatch: If snatching presents an issue due to injury, scale to “Grace”, or
30 squat cleans (if overhead is not available to your athlete).
:55 Cool Down
Thread the Needle
Childs Pose