SUNDAY 9/03/17

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Pressing Skill Work Review

 

+ A) Build to Heavy Single Push Jerk – Than 5 Sets x 3 Reps @ 60%

+ B1) Heavy Farmer’s Carry – 2 Laps Around Rig

+ B2) Banded Lat Pull Downs x 10

+ B3) DB Split Squat x 10 (Each Side) x 3

 

WOD

 

“Annie”

 

50-40-30-20-10

Double Unders

Ab-Mat SitUps

SATURDAY 9/02/17

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Movement Explanation And Scaling Option

 

WOD

 

Partner WOD – 30 Minutes Cap

 

10 Rope Climbs

800 Meter Run (Both Partners)

30 Strict HSPU

400 Meter Run

60 DL (155/105)

400 Meter Run

30 Calories Assault Bike

800 Meter Run

10 Rope Climbs

THURSDAY 8/31/17

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

12 Minutes Build to Heavy Single – Power Clean

 

WOD

 

“16.5”

 

21-18-15-12-9-6-3

 

Thruster (95/65)

Burpees

TUESDAY 8/29/17

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Build to 1RM Front Squat Then 5 Sets x 3 Reps @ 60%

 

WOD

 

3 RFT

 

30 Double KB Swing (35/25)

30 Wall Balls

30 T2B

 

SUNDAY 8/27/17

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Movement Explanation And Scaling Option

 

WOD

 

Partner WOD – 27 Minutes AMRAP ” Jacked Up Cindy”

 

5 Pull Ups

10 Push Ups

20 Squats

 

Partner Completes 1 Full Round Then Switch

 

Every 3 Minutes Both Partners Do 5 Burpees

SATURDAY 8/26/17

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Movement Explanation And Scaling Option

 

WOD

 

Hero WOD “DT”

 

5 Rounds For Time

 

12 DL (155/105)

9 Hang Power Clean

6 Push Jerk

 

Finisher, NFT – For Quality Reps: 30-20-10-20-30- Hollow Rocks, Side Plank Hold (Seconds – Each Side), Arch Rocks

THURSDAY 8/24/17

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

EMOM 8-1

 

Snatch Pull + 1 Hang Snatch Pull + 1 Hang Power Snatch (Build Over Sets)

 

 

WOD

 

21-15-9

 

Hang Power Snatch

Box Jumps (24/20)

Knees To Elbow

Run 400 Meter In Between Each Triplet

TUESDAY 8/22/17

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Squat Clean – 2 Second Pause At Knee (From Ground). Every :30 Seconds for 8 Minutes – 2 Reps

 

WOD

 

18 Minutes AMRAP

 

600 Meter Row

60 Double Unders

50FT Front Rack Walking Lunge (45/25)

15 Burpees

 

SATURDAY 8/19/17

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Movement Explanation And Scaling Option

 

WOD

 

Hero WOD ‘Badger”

 

3 Rounds For Time

 

30 Squat Cleans (95/65)

30 PullUps

800 Meter Run

 

 

THURSDAY 8/17/17

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Front Squat – 330×0 – 5×5

 

WOD

 

 

5 Minutes AMRAP

 

5 Calories Bike/Row

10 Thrusters (95/65)

5 Burpees Over Bar

 

Rest 2 Minutes

 

5 Minutes AMRAP

 

5 Calories Bike/Row

10 Push Press

5 Burpees Over Bar

 

Rest 2 Minutes

 

5 Minutes AMRAP

 

5 Calories Bike/Row

10 HPC

5 Burpees Over Bar