Warmup
3 min warm up
Bike or Row
2rds around
Stationary
alt lunges l+r=2
side to side l+r=2
crab walks -duck walk Back -
Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Strict Press
Skill Work
A. BACK SQUAT 4X6 AHAP
B. STRICT PRESS 4X6 AHAP
Week 4 of 6 Strength Training
Each rep should be ASCENDING (negatives)
WOD
4 RFT
10 S2OH 135/95
10 Pull Ups
10 Burpee
Coaches Choice Finisher
If time allows coach reserves the right to add a 2-4 minute finisher!
Warmup
3 min warm up
Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
10 down dog push ups
Meet in back by bench
Skill Work
A. BENCH PRESS: 4X6 AHAP
Ascending for 3 seconds (negatives)
B. DB ROW 4X6 AHAP
Ascending for 3 seconds (negatives)
WOD
WCG - RUN - POWER CLEAN - DU
12 Min
400 meter Run
100 Double under
12 Power Clean 185/125
Coaches Choice Finisher
Depending on timing Coach reserves the right to add their own finisher!
Warmup
3 min warm up
Bike, Row or Jog
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats + 10 squat jumps
Skill Work
A. FRONT SQUAT 4X12 AHAP
B. DB PRESS 4X12 AHAP
WOD
4RFT
run 200m
12 Power Clean 155/105
12 V sit-ups
Warmup
3 min warm up
Bike, Row or Jog
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls
Skill Work
A. DEADLIFT 4X12 AHAP
B. DB BICEP CURL 4X102AHAP
WOD
WCG THRUSTER/PULLUP
Every 3 min on min
until unable
15 thruster 95/65,85/55, 75/45, 65/35
15 pull up
