SUNDAY 8/06/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Deadlift 5×5 (Increase Weight From Previous Week)

 

WOD

 

4 RFT

 

2 Rope Climb

10 Power Snatch (95/65)

10 Lateral Burpees Over Bar

400 Meter Run

 

 

SATURDAY 8/05/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Movement Preparation

 

WOD

 

Partner WOD

 

100 Calorie Assault Bike (Switch Every 30 Seconds)

100 Double KB Swings (Switch Every 10)

100 KB Front Squats (Switch every 10)

1 Mile Run

 

Finisher: Tabata Plank Hold, Tabata Arch Hold

 

 

THURSDAY 8/03/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

A1) RFESS With KB (Scaled – Just BW) – 10 Each x 3 Sets

 

A2) BB Good Morning 10 x 3 Sets

 

B) Strict Ring Dips (Or Tricep Push Up Or Banded Ring Dip)

 

6 – 10 Rest 1 Minute – 90 Seconds Between Sets

 

WOD

 

12 Minute AMRAP

3-3-3, 6-6-6, 9-9-9, Etc…

 

Ring Dips

Box Jumps

Push Jerk (115/75)

TUESDAY 8/01/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

A1) Y Raise (Laying Down On Bench)

 

A2) Wall Or Box Handstand Hold – :30

 

A3) Ring Plank Hold :20

 

x4

 

Rest 1 Minute Between Exercises

 

WOD

 

5 RFT

 

10 Ring PushUps

20 Air Squats

400 Meter Row

 

SUNDAY 7/30/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

A1) Heavy DB Farmers Carry (x3 Around Rig)

A2) S/A DB Row (10 Each Side – 3x)

 

WOD

 

3 RFT

800 Meter Run

20 Double KB Swings (35/24)

30 Wall Balls (20/14)

SATURDAY 7/29/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Movement Explanation And Scaling Options

 

WOD

 

Partner WOD

 

150 Double Unders

50 DB Hang Clean (50/35)

50 S/A DB Push Press

1000 Meter Row

50 DB Deadlift

50 DB Walking Lunges

150 Double Unders

 

THURSDAY 7/27/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Deadlift 5 x 5  (Increase Weight From Previous Week)

 

WOD

 

Top Of Every 4 Minutes For 20 Minutes

 

5 Power Cleans (135/95)

5 Bar Facing Burpees

15 T2B

5 Bar Facing Burpees

5 Power Cleans

 

TUESDAY 7/25/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Movement Explanation

 

WOD

 

Benchmark WOD – “Fight Gone Bad”

 

3 Rounds (For Total Reps)

 

1 Minute – Wall Ball (20/14)

1 Minute – Sumo DeadLift High Pull (75/55)

1 Minute – Box Jump (20/18)

1 Minute – Push Press (75/55)

1 Minute – Row (Calories)

! Minute – Rest

 

SUNDAY 7/23/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Hang Snatch 3 x 5

 

WOD

 

10 Minutes AMRAP

 

5 HR Push Ups

10 Pull Ups

15 Ball Slams

 

SATURDAY 7/22/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Movement Explanation And Scaling Options

 

WOD

 

Partner WOD

 

3 Rope Climbs

20 Pull Ups

400 Meter Run

6 Rope Climbs

40 Toes To Bar

400 Meter Run

6 Rope Climbs

40 HSPU

3 Rope Climbs

800 Meter Run