Blog

Before anything - 4 min of run or row or bike: then, on RED LINE 5x downward dog , 5x upward dog, 5x inch worms, 5x alt side lunges, 5x up and over fence ea leg, 5x single leg touches,

Deadlift: 12 min of work toward a moderate 2reps

Alternating:
1,3,5,7,9,11 - 5 SDHP, 10 Push-Up
2,4,6,8,10,12 - 5 Russian KB, 10 American KB

4 min tabata: 20/10 bidges / scissors

bike for 3 min - 3 rds: front lunges down, 5 k2e, run high knees back -

snatch work - hang pull/snatch - floor pull / floor snatch - work to 60-70%

750 row, burpee broad jumps, 9 DB thrusters - 500 row, burpee broad jumps, 15 DB thrusters - 250 row, burpee broad jumps 21 DB thrusters

run 400 or row 600 or bike 4 min
bear crawl down and 10 sec hang on rig - high kicks back
front lunges down and 10 sec hang on rig - butt kisks

grab PVC pipes complete 20 windmills, 10 oh squat. 10s hollow hold 10s arch hold

front squat 5x5, back squat 5x4, OH squat 5x3

5 oh squat 95/65
10 pull up
15 push up
20 air squat

each round reduce 1 oh squat (5,4,3,2,1) and add 10lbs (95, 105, 115, 125, 135)

3 rds:
100 DUs

run 400 or bike/row for 4 min - 3 rds10 windmills, 5 push ups, 5 arch ups

50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

3 person partner wod :

shift every time athlete completes wb, bs, b
A1 15 wb, 10 ball slam, 5 burpees
A2 row for calories
A3 hspu / hrpu

wb = 20/14, 14/10
ball slam = 40/30, 30/20, 20/10

Coaches choice