\
SUNDAY 12/17/17
WARM UP Trainer’s Choice FIRST… Skill EMOM6: 2 Push Jerk + Split Jerk (From Rack) WOD Top Of Every 7 Minutes (0-7-14): 800 Meter Row 21 Burpees Over Erg 15 Push Jerk (135/95) 9 Toes To Bar x3
\
WARM UP Trainer’s Choice FIRST… Skill EMOM6: 2 Push Jerk + Split Jerk (From Rack) WOD Top Of Every 7 Minutes (0-7-14): 800 Meter Row 21 Burpees Over Erg 15 Push Jerk (135/95) 9 Toes To Bar x3
WARM UP Trainer’s Choice FIRST… Skill A) EMOM6 – Snatch DL + Hang Snatch Pull + 2 Hang Power Snatch + B1) RFESS x 8 (Each Side) B2) Side Plank Hold x :30 Sec (Each Side) x3 WOD :30 Seconds AS @ 90% Effort Rest :30 Seconds :30 Seconds Hang Power […]
WARM UP Trainer’s Choice FIRST… Skill A) Tempo Front Squat (2 Second Pause In Bottom) – 3 Reps x 5 Sets @ 70% *Use Your 1 RM From Last Week To Find % – Rest 2 Minutes Between Sets + B1) Y-Raise On Med-Ball x 10 B2) DB Bent Over Row x 10 […]
WARM UP Trainer’s Choice FIRST… Skill Movement Prep & Scaling WOD “The Sevens” 7 RFT: 7 HSPU 7 Thrusters (135/95) 7 Knees To Elbow 7 Deadlifts (245/165) 7 Burpees 7 KB Swings (70/53) 7 Pull Ups
WARM UP Trainer’s Choice FIRST… Skill EMOM 6 – Hang Clean Pull + Hang Squat Clean WOD 20 Minutes AMRAP Partner Workout – Tunnel Style 12 Hang Squat Cleans (95/65) 10 Push Press 8 Burpees Over Bar Top Of Every 5 Minutes- Each Partner Runs .2 Km
WARM UP Trainer’s Choice FIRST… Skill A1) Clean Grip Deadlift x 5 A2) DB Bench Press x 5 x5 WOD EMOM 18 1- 6 Ball Over Shoulder + 6 Med Ball Squats (Bear Hug) 2- 12/10 Calories Row 3- Feet Elevated Ring Row x 10
WARM UP Trainer’s Choice FIRST… Skill 3 Rounds For Quality: S/L Deadlift x 8 (Each) Wall Squat x 10 X-Band Walk x 10 Steps (Each) S/A DB Seated Press x 10 (Each) Keep Other DB In Front Rack + Front Squat – Find 1RM in 12 Minutes WOD 3 RFT […]
WARM UP Trainer’s Choice FIRST… Skill A1) Romanian Deadlift – 2 Seconds Pause At Below Knee/Mid-Shin x 6-8 Reps (Week 3) A2) Hollow To Arch x 4 Per Side A3) Kick-Ups To Wall + :10 Second Hold (Or Free Standing) x 6-8 x4 WOD EMOM 24 1- 10-12 Burpees 2- […]
WARM UP Trainer’s Choice FIRST… Skill S/A Farmer’s Carry x 2 Laps (Each Side) Ring Push-Up x 10 Band Pull Apart x 10 Double Under Work x 1:00 Minute x 4 + EMOM 6 – Hang Snatch Pull + Power Snatch WOD 8 Minutes AMRAP 10 Power […]
WARM UP Trainer’s Choice FIRST… Skill Movement Review & Scaling WOD 60 Hang Power Clean (115/75) 50 Box Jump Over (24/20) 40 Toes To Bar 30 Lateral Burpees Over Bar 20 Ring Dips 10 Strict Pull Ups