1/31/17

WARM UP
Trainer’s Choice

 

FIRST…
Spend 8-10 Minutes working on kipping or butterfly pull ups

 

THEN…

 

EMOM 9 Minutes of:

 
MINUTE 1: :50 Second Barbell Rollouts
MINUTE 2: 8 Back Squats
MINUTE 3: 8/10 Calorie Row or Bike

 

*Build up to 65-70%

 

WOD
10 Rounds of:

 

7 Sumo Deadlift High Pull
7 Front Squats
7 Power Snatch

 

*18 Minute Cap

 

LEVEL 1:
35/45lb SDHP/Front Squats/Power Snatch

 

LEVEL 2:
45/65lb SDHP/Front Squats/Power Snatch

 

LEVEL 3:
65/95lb SDHP/Front Squats/Power Snatch (adv: 83/115lb)

 

 

Sunday 1/29/16

WARM UP
Trainer’s Choice

 

FIRST…

EMOM 9 Minutes of:

 

MINUTE 1: 8 Ring Dips or 12 Bench Dips
MINUTE 2: 8 – 10 Strict Toes to Bar
MINUTE 3: 12 – 15 GHD Sit Ups

 

WOD
5 Rounds of:

 

20 Push Jerks
20 Front Rack Lunges
20 KB Swings
20 Calorie Row

 

*20 Minute Cap

 

LEVEL 1:
35/45lb Push Jerks/Front Rack Lunges
18/26lb KB Swings

 

LEVEL 2:
45/65lb Push Jerks/Front Rack Lunges
26/35lb KB Swings

 

LEVEL 3:
65/95lb Push Jerks/Front Rack Lunges
35/55lb KB Swings

Saturday 1/28/17

SURPRISE!

 

 

Thursday 1/26/17

Warm Up
Trainer’s Choice

 

FIRST…

 

Every 2 Minutes for 10 Minutes of:

 

5 Deadlifts
7 Pull Ups or 12 Elevated Ring Rows (feet on box)
30 Double Under’s or 90 Single Under’s

 

*Build up to a heavy 5 deadlifts (90%)

 

WOD
4 Rounds of:

 

250 Meter Row
20 Wall Balls
.15 Mile Run
10 Hang Power Cleans

 

*18 Minute Cap

 

LEVEL 1:
6/8lb Wall Balls
35/45lb Hang Power Cleans

 

LEVEL 2:
8/14lb Wall Balls
45/65lb Hang Power Cleans

 

LEVEL 3:
14/20lb Wall Balls
65/95lb Hang Power Cleans (advanced: 95/135)

Tuesday 1/24/16

Warm Up
Trainer’s Choice

 

FIRST…
EMOM 9 Minutes of:

 

MINUTE 1: 5 Overhead Squats
MINUTE 2: 1 Minute Plank Holds (forward and each side)
MINUTE 3: 8/10 Calorie Row

 

*Start light, and get comfortable with the movement.  Build up in weight to a tough weight for the overhead squats.  Bar can be taken off rack.

 

WOD
5 Rounds of:

1 Rope Climb
10 Overhead Squats
10 Overhead Barbell Lunge
300 Meter Row or .15 Mile Run
*20 Minute Cap

 

LEVEL 1:
8 Ring Rows or Modified Rope Climbs
35/45lb Overhead Squat/Barbell Lunge

 

LEVEL 2:
Modified Rope Climbs
45/65lb Overhead Squat/Barbell Lunge

 

LEVEL 3:
Rope Climbs
65/95lb Overhead Squat/Barbell Lunge

Sunday 1/22/17

Warm Up
Trainer’s Choice

 

FIRST…

 

EMOM 16 Minutes of:

 

MINUTE 1: 6 Bench Press
MINUTE 2: 50 Second Plank Hold
MINUTE 3: 15 KB Swings
MINUTE 4: 10 DB Weighted Step Ups

 

WOD
27 – 21 – 15 – 9 reps for time of:

 

Calorie Row
Thrusters

 

*15 Minute Cap.  This workout should be done as fast as possible!

 

LEVEL 1:
35/45lb Thrusters

 

LEVEL 2:
45/65lb Thrusters

 

LEVEL 3:
65/95lb Thrusters

Saturday 1/21/17

Warm Up
Trainer’s Choice

 

FIRST…
EMOM 9 Minutes of:

 

MINUTE 1: 5 Back Squat
MINUTE 2: 10 Back Rack Lunges
MINUTE 3: 8/10 Calorie Bike

 

WOD

Buy in: 0.5 Mile Run or 1,000 Meter Row

 

20 – 15 – 10 – 5 of:

 

Power Cleans
Power Snatches
Overhead Squats
Calorie Row

 

*20 Double Under’s or 60 Single Under’s between sets. 20 Minute Cap

 

LEVEL 1:
35/45lb Power Clean/Power Snatch/Overhead Squat

 

LEVEL 2:
45/65lb Power Clean/Power Snatch/Overhead Squat

 

LEVEL 3:
65/95lb Power Clean/Power Snatch/Overhead Squat

Thursday 1/19/17

Warm Up
Trainer’s Choice

 

First…
Every 2 Minutes for 10 Minutes of:

 

10 Bent Over Dumbbell Rows (lighter)
8 Toes to Bar
6 Handstand Push Ups or :30 Second Handstand Hold or modified HSPU’s

 

WOD
5 Rounds of:

 

500M Row or 1.0 Mile Bike or 0.25 Mile Run
10 Deadlifts
10 Box Jumps
10 Burpees

 

*20 Minute Cap

 

LEVEL 1:
45/65lb Deadlift
20/24″ Step Ups or Box Jumps

 

LEVEL 2:
65/95 – 85/115lb Deadlift
20/24″ Step Ups or Box Jumps

 

LEVEL 3:
105/155lb – 125/185lb Deadlift
20/24″ Step Ups or Box Jumps

Tuesday 1/17/17

Warm Up
Trainer’s Choice

 

FIRST…

 

EMOM 12 Minutes of:

 

MINUTE 1: 0.1 Mile Run
MINUTE 2: 8/10 Calorie Bike
MINUTE 3: 15 Russian Swings (heavy)
MINUTE 4: 8/10 Calorie Row

 

WOD
AMRAP 15 Minutes of:

 

3 Power Cleans
2 Front Squats
1 Push Jerk
5 Pull Ups
10 Air Squats
20 Double Under’s or 60 Single Under’s

 

LEVEL 1:
35/45lb Power Cleans/Front Squats/Push Jerk
Ring Rows or Assisted Pull Ups

 

LEVEL 2:
65/95lb – 85/115 Power Cleans/Front Squats/Push Jerk
Assisted Pull Ups or Pull Ups

 

LEVEL 3:
105/155lb Power Cleans/Front Squats/Push Jerk
Pull Ups

Sunday 1/15/17

Warm Up
Trainer’s Choice

 

First…
Trainer’s Choice of Tabata

 

WOD

 

3 Rounds, each for time of:
25 Front Squats
25 Sumo Deadlift Highpull
25 Box Jumps
25 KB Swings
25 Calorie Row

 

*Rest 1 minute after each round.  20 Minute Cap

 

LEVEL 1:
35/45lb Front Squat/SDHP
20/24″ Step Ups
18/26lb KB Swings

 

LEVEL 2:
45/65lb Front Squat/SDHP
20/24″ Step Ups or Box Jumps
26/35lb KB Swings

 

LEVEL 3:
65/95lb Front Squat/SDHP
20/24″ Box Jumps
35/55lb KB Swings