2132 Tuesdays for Coach
"Panda" 6 Rounds 9 x Toes to Bar 7 x per side Pistols 9 x Kettlebell swings 70/55 41 x Cal Row or Bike
Walk A Mile Saturday
“The Green Mile” For Time: 1 Mile Run 50 Pull-ups 30 Squat Clean Thrusters (135/95)
Friday Cycle
“Sole Cycle” AMRAP 5: 15 Lateral Barbell Burpees 21 Power Cleans (135/85) 27/21 Calories Row or Bike Rest 5 Minutes AMRAP 5: 15 Lateral...
Strong Thursday
Tempo Deadlift 15:00 to find 2 RM Tempo 22x2 Push Press 15:00 to find 3 RM
Wednesday, You're Not Alone
Strength 6 x 5 Front Rack weighted lunges per leg (all on one leg then switch) in a fixed lunge position WOD “Alone Together” On the 4:00...
Tuesday in Wonderland
Warm: 10:00 Double under practice WOD: “Escape from Wonderland” 3 Rounds: 75 Double Unders 50 Air Squats 25/18 Calorie Row
Monday Fitness
Warm: 4 x 400 meter Run 2:00 Rest between runs Body Armor 4 Rounds Single leg box step ups x 10 per leg Banded Good Mornings x 25 Banded...
Saturday Purell
"Purell” 10-9-8-7-6-5-4-3-2-1: Squat Snatches (115/85) 200 Meter Run
Friday Deep Clean
“Deep Clean” 5 Rounds: 10 Power Cleans (155/105) 30 Double Unders 10 Thrusters (155/105) 30 Double Unders
Tanking Thursday
“Frank the Tank” AMRAP 5: Buy-In: 50 Wallballs (20/14) 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In:...
