Archive for month: June, 2017

WARM UP
Trainer’s Choice

FIRST…
Skill

10 Minutes EMOM

Even: Handstand Hold (On Wall or Box)

Odd: 5-7 Burpee Box Jump

WOD

15 Minutes AMRAP

8 Single Arm KB Press 50/35

8 Russian KB Swings

8 Single Arm KB Press Other Arm

16 KB Russian Twists

8 Goblet Squats

8 KB SDNP

WARM UP
Trainer’s Choice

FIRST…
Skill

Tabata

Double/ Single Unders

Hollow Hold

Arch Hold

WOD

Ascending Ladder From 18 Minutes

2-4-6-8…etc

WallBalls

Hang Cleans 75/55

Front Rack Walking Lunges

WARM UP
Trainer’s Choice

WOD

“Filthy 50”

50 Box Jumps 24/20

50 Jumping PullUps

50 KB Swings

Walking Lunges, 50 Steps

50 Knees to Elbows

50 Push Press /45 Pounds

50 Back Extensions

50 WallBalls Shots

50 Burpees

50 Double Unders

WARM UP
Trainer’s Choice

FIRST…
Skill

Every 4 Minutes for 20 Minutes Complete

.3 M on TrueForm

30 PushUp Shoulder Taps

20 WallBalls

WOD

18 Minutes AMRAP

50 DU’s

40 Alt. DB Snatch

30 Burpees

20 Cals on Bike

10 HSPU

WARM UP
Trainer’s Choice

FIRST…
Skill

20 Minutes EMOM

Minute 1: :45 Secs On TrueForm

Minute 2: 20 Hollow Rocks

Minute 3: 25 Air Squats

Minute 4: 20 TRX Rows

WOD

20 Minutes AMRAP

5 Box Jump Overs 24/20

10 DB Power SN 24/20

15 AbMat Situps

20/15 Cals On Rower