Archive for month: February, 2017

WARM UP
Trainer’s Choice

FIRST…
EMOM 9 Minutes of:

MINUTE 1: 5 – 7 Handstand Push Ups
MINUTE 2: 12 Weighted Step Ups
MINUTE 3: 10 Ring Dips or 15 Bench Dips

WOD

2 Rounds of:

30 Calorie Row
30 Power Snatch
30 Wall Balls

.20 Mile Run
20 Sumo Deadlift High Pulls
20 Box Jumps

 
15 Calorie Row
15 Bench Press
15 Burpees

*24 Minute Cap

LEVEL 1:
35/45lb Power Snatch/SDHP
6/8lb Wall Balls
20/24″ Step Ups or Box Jumps

LEVEL 2:
45/65lb Power Snatch/SDHP
8/14lb Wall Balls
20/24″ Step Ups of Box Jumps

LEVEL 3:
65/95lb Power Snatch/SDHP
14/20lb Wall Balls
20/24″ Box Jumps

WARM UP
Trainer’s Choice

First…
EMOM 12 Minutes of:

MINUTE 1: 6 – 8 Handstand Push Ups or :30 Handstand Holds or 10 DB Push Press
MINUTE 2: 30 Double Under’s or 60 Single Under’s
MINUTE 3: :45 Second Barbell Roll Outs

WOD

AMRAP 16 Minutes of:

4 Pullups or 8 Ring Rows
6 Burpees Over Bar
8 Thrusters

LEVEL 1:
35/45lb Thrusters

LEVEL 2:
45/65lb Thrusters

LEVEL 3:
65/95lb Thrusters

WARM UP
Trainer’s Choice

FIRST…
Every 2 Minutes for 10 Minutes:

3 Deadlifts + 2 Hang Power Cleans + 1 Power Clean
20 Abmat Sit Ups or 10 GHD Sit Ups

*Build up in weight.  This complex should be challenging weight.

WOD
AMRAP 18 minutes of:

60 Calorie Row
50 Toes to Bars or Knees to Chest
40 Box Jumps
30 Power Cleans
20 Pull Ups

LEVEL 1:
20/24″ Step Ups or Box Jumps
35/45lb Power Cleans
Ring Rows or Assisted Pull Ups

LEVEL 2:
20/24″ Step Ups or Box Jumps
55/85lb – 65/95lb Power Cleans
Assisted Pull Ups or Pull Ups

LEVEL 3:
20/24″ Box Jumps
95/135lb Power Cleans
Chest to Bar Pull Ups

WARM UP
Trainer’s Choice

FIRST…
EMOM 9 Minutes:

MINUTE 1: 12 GHD Back Extensions
MINUTE 2: 45 Second Barbell Roll Outs
MINUTE 3: 8 Bench Press (65%)

WOD
4 Rounds of:

250m Row or .1 Mile Run
40 Double Under’s or 80 Single Under’s
15 Box Jumps
12 Clean & Jerks
9 Burpees Over Bar

*22 Minute Cap

LEVEL 1:
20/24″ Step Ups or Box Jumps
35/45lb Clean & Jerks

LEVEL 2:
20/24″ Step Ups or Box Jumps
55/85 – 65/95lb Clean & Jerks

LEVEL 3:
20/24″ Box Jumps
95/135lb Clean & Jerks

WARM UP
Trainer’s Choice

FIRST…
EMOM 9 Minutes of:

MINUTE 1: .1 Mile Run
MINUTE 2: 18 KB Swings
MINUTE 3: 1 Minute Plank Hold (1 straight, 1 left, 1 right)

*If you can not complete the run during the minute you will have a 7 burpee penalty for each time the run is not finished.  Burpee penalty to be done immediately after EMOM.

WOD

10 Rounds of:

5 Power cleans
10 Toes to bar
15 Wall balls