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MOBILITY
WARMUP Coaches Choice PARTNER WOD 31min AMRAP 31 burpee 31 double unders 31 push ups 31 box jumps 31 goblet squat (70/53) 31 Russian swings 31 sit ups 31 cal row 31 wall balls 31 Thrusters (95/65)
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MOBILITY WARMUP 3 rds 30 sec a/b 30 sec muscle snatch (bar) 30 sec HS Hold 30 sec rest STRENGTH Power Snatch 2-2-2-2 HERO WOD RANDY 75 Power snatches (75/55) for time eXpress WODeXpress MOBILITY
eXpress WARMUP WOD 8 rounds 10 cal ski 40m DKB front rack carry 200m run 10 k2e MOBILITY WARMUP Coaches Choice STRENGTH Back Squat 5 sec eccentric decent pause back squat 4-4-4-4 WOD 15 min AMRAP 16 db walking lunges (50/35) 10 pullups 200m run eXpress WODeXpress MOBILITY
eXpress WARMUP PARTNER WOD 12 ROUNDS 5 goblet squats (97/70) 7 dkb dead lift (70/53) 5 head cutters (60/44) 10 cal row *you go I go partner 1 completed 1 full round then partner 2 goes MOBILITY WARMUP 3rds 30 sec Jump rope 30 sec sit up 30 sec row 30 sec rest STRENGTH Deadlift 3-3-3-3 WOD 16 min CAP every 2 min until fail 5 dead lifts (275/195) 7 box jump overs 9 t2b 11 ab cals eXpress WODeXpress MOBILITY
eXpress WARMUP WOD 3 ROUNDS 12 Russian swings (97/70) 100 jump rope singles 12 DKB CNJ (53/35) 400m rune 12 Russian swings 30 air squats MOBILITY
WARMUP Coaches choice "CHASE" PARTNER WOD A 12 rds 10 burpee 40m goblet rack carry (53/35) 12 jumping lunges 10 push ups 10 cal a/b *once partner finishes the carry the next partner can start the round you cannot pass each other *rest 2 min after you complete 4 rounds WOD B 3 ROUNDS FOR TIME 800m Run rest 2 min 400m run rest 2 min 200m run rest 2 min MOBILITY WARMUP 3 rounds 30 sec air sq 30 sec rig hang 30 sec a/b 30 sec rest STRENGTH 5x through power clean + front squat + push jerk WOD 12 power cleans (185/135) 12 front squats 12 push jerks Rest 3 min 9 power cleans (205/145) 9 front squats 9 push jerks rest 3 min 6 power cleans (225/155) 6 front squats 6 push jerks eXpress WODeXpress MOBILITY
eXpress WARMUP WOD 3 ROUNDS 50 m walking DKB sea saw press (35/26) 50 dkb front rack carry 1 min rest 10 cal a/b sprint 1 min rest MOBILITY
WARMUP Coaches Choice WOD Team of 3 (40 min cap) #1) 25rds 7-Burpees 200m run #2) 25rds 5 cal A/B 5-toes thru ring #3) 25rds 10-cal row or ski 5-Power snatch (75-55) Each partner starts on a couplet. When the partner on couplet #3 completes 5 rds then you rotate #3 to #1, #2 to #3. When a couplet falls off 2 people on one couplet,(you go, I go style) 1 partner on the other. When one couplet remains then all 3 on that couplet Conga line style. MOBILITY WARMUP 3 rds 30 sec Lunge 30 sec bent row(bar) 30 sec Push press 30 sec rest STRENGTH Curtis P 15 min to find a heavy WOD 20 min cap 10-Curtis P (115-85) 250m row or ski 8- Curtis P 500m row or ski 6- Curtis P 750m row or ski 4- Curtis P 1000m row 2- Curtis P eXpress WODeXpress MOBILITY
eXpress WARMUP WOD 15 min AMRAP 10-DKB frontmsq(53-35) 40m Front rack carry 10-T2B 10-Echo MOBILITY WARMUP 3rds 30 sec row 30 sec air sq 30 Stiff leg DL 30 sec rest STRENGTH WOD Find 1RM Deadlift eXpress WODeXpress MOBILITY
eXpress WARMUP WOD 5rds 9-DKB push press(53-25) 12-DKB bent row 15-DKB push ups 200m run MOBILITY WARMUP 3rds 30 sec Jump rope 30 sec sit up 30 sec Air sq 30 sec rest STRENGTH Backsquat 2-2-2-2-2 WOD 14 min AMRAP 20-Jumping Lunges 400m run eXpress WODeXpress MOBILITY
eXpress WARMUP WOD For Time DKB Snatch: 10,9,8,7...1(35-26) Burpee: 1,2,3,4....10 DKB Thrusters: 10,9,8,7....1 |
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June 2019
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