Warmup
3 min warm up
Bike or Row
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 Strict Press
Strength / Skill
A. FRONT SQUAT 4X6 AHAP
B. DB PRESS 4X6 AHAP
goal: 3 second eccentric
WOD
For Time
1k Row
50 KB Swing 53/35
50 Push Ups
1k Row
Warmup
3 min warm up
Bike or Row
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
Strength / Skill
A. DEADLIFT 4X6 AHAP
B. DB BICEP CURL 4X6 AHAP
goal: 3 second eccentric
WOD
15 Min AMRAP
15 Wall Ball
15 T2B
Coaches Choice Finisher
If time permits Coach reserves the right to add a cash out
Warmup
3 min warm up
Bike or Row
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
a1 jog around
a2 burpees
Skill Work
A. BARBELL ROW 4X6 AHAP
B. WEIGHTED DIPS 4X6
PARTNER WOD
Partner Chipper
20 Cal Bike
100 Weighted Sit-ups 45/25
20 Cal Bike
80 Box Jump
20 Cal Bike
60 Ball Salm 30/20
20 Cal Bike
40 DeadLift 185/125
20 Cal Bike
20 Hang Squat Clean 135/85
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!
