Archive for month: October, 2016

Warm Up
Trainer’s Choice

Barbell Warm Up

First…
EMOM 12 Minutes of:

MINUTE 1: 30 – 40 Second Handstand Holds
MINUTE 2: 10 Weighted Dumbbell Step Ups
MINUTE 3: 8/10 Calorie Row

*For those of you doing Level 3, you have the option of doing  5 – 7 Handstand Push Ups

WOD
AMRAP 15 Minutes of:

15 Calorie Row or Bike or 200M Run
12 Burpee Box Jumps
9 Power Snatch

LEVEL 1:
15/25lb DB Step Ups
16/20: Burpee Step Ups or Burpee Box Jumps
35/45lb Power Snatch

LEVEL 2:
25/35lb DB Step Ups
20/24 Burpee Step Ups or Burpee Box Jumps
45/65lb – 55/85lb Power Snatch

LEVEL 3:
35/45lb DB Step Ups
20/24 Burpee Box Jumps
65/95lb – 83/115lb Power Snatch

Warm Up
Trainer’s Choice

Barbell Warm Up

First…

EMOM 12 Minutes of:

MINUTE 1: 10 – 12 Toes to Bar
MINUTE 2: 8/10 Calorie Row or Bike
MINUTE 3: 5 Front Squats

*Build up to a heavy 5 reps (80-85%)

WOD
18 Minute Running Clock…

BUY IN: .50 Mile Run or 800M Row

Remaining Time Complete AMRAP of:

20 Double Under’s or 40 Single Under’s
8 Box Jumps
4 Deadlifts
2 Power Cleans

LEVEL 1:
16/20″ Step Ups or Box Jumps
35/45lb Deadlifts/Power Cleans

LEVEL 2:
20/24″ Step Ups or Box Jumps
45/65lb – 65/95lb Deadlifts/Power Cleans

LEVEL 3:
20/24″ Box Jumps
95/135lb – 125/185lb Deadlifts/Power Cleans

Warm Up
Trainer’s Choice

First…
Every Minute On the Minute (EMOM) 12 Minutes of:

Minute 1: 8/10 Calorie Bike or Row
Minute 2: 10 Dumbbell Weighted Step Ups
Minute 4: 14 Ball Slams

WOD
75 Calorie Row
75 Push Press
75 Kettlebell Swings

*18 minute cap.  For this workout you have the option to break it up any way you want.

I.e. 3 rounds of:

25 Cal Row
25 Push Press
25 KB Swings

LEVEL 1:
15/25lb DB Weighted Step Ups
25/35lb Push Press
18/26lb KB Swings

LEVEL 2:
25/35 DB Weighted Step Ups
45/65lb Push Press
26/35lb KB Swings

LEVEL 3:
35/45lb DB Weighted Step Ups
65/95lb Push Press (advanced: 83/115lb)
35/55lb KB Swings

Warm Up
Trainer’s Choice

First…

EMOM 12 Minutes:

MINUTE 1: 30 Second Ring L-Sit Hold
MINUTE 2: 12 Leg Bridges (6 each leg) – advanced on rower
MINUTE 3: 25 Double Under’s or 50 Single Under’s

WOD
In teams of 2:

As Many Rounds As Possible 20 Minutes:

One person Rows 300 Meters or Runs .1 Mile while other completes:

12 Overhead Plated Lunges
10 Deadlifts
8 Russian KB Swings (heavier)

*Pick up where your partner leaves off

LEVEL 1:
10/25lb Overhead Plated Lunges
45/65lb Deadlifts
26/35lb Russian KB Swings

LEVEL 2:
25/35lb Overhead Plated Lunges
65/95lb Deadlifts
35/44lb Russian KB Swings

LEVEL 3:
35/45lb Overhead Plated Lunges
105/155lb Deadlifts
55/70lb Russian KB Swings

Warm Up
Trainer’s Choice

First…

1,000M Row

*Every 500M complete 5 Burpees.  Begins with Burpees.

Barbell Warm Up

WOD
1 minute max reps of each of the following movements:

-Push Press
-Box Jumps
-Wall Balls
-Max Calorie Row

Repeat for a total of 4 rounds. Rest 1 minute between rounds. 19 minute running clock.

LEVEL 1:
25/35lb Push Press
16/20″ Step Ups or Box Jumps
6/8lb Wall Balls

LEVEL 2:
35/55lb Push Press
20/24″ Step Ups or Box Jumps
8/14lb Wall Balls

LEVEL 3:
55/75lb Push Press
20/24″ Box Jumps
14/20″ Wall Balls