Archive for month: November, 2017

WARM UP
Trainer’s Choice

FIRST…
Skill

S/A Farmer’s Carry x 2 Laps (Each Side)

Ring Push-Up x 10

Band Pull Apart x 10

Double Under Work x 1:00 Minute

x 4

+

EMOM 6 – Hang Snatch Pull + Power Snatch

WOD

8 Minutes AMRAP

10 Power Snatch (75/55)

20 Double Unders

WARM UP

Trainer’s Choice

FIRST…
Skill

A1) Strict Pull-Up x 6-8 Reps

A2) Turkish Get-Up x 3 Reps (Each)

A3) Front Squat (2 Seconds Pause In Bottom) x 3

x3

WOD

EMOM 16

1. 12/10 Calories On Rower
2. 3 Power Cleans *Athlete Chooses Load – Can Build

WARM UP
Trainer’s Choice

FIRST…
Skill

4 Rounds For Quality

Barbell Bench Press x 10

L-Sit On Parallettes x Accumulate :30 Seconds

Double Under/Single Under Work x 1:00

Seated Single Arm Shoulder Press x 10 (Each)

WOD

10 Minutes AMRAP

5 Power Cleans (95/65)

5 Thrusters (95/65)

250 Meter Row

WARM UP
Trainer’s Choice

FIRST…
Skill

WOD

THANKSGIVING PARTNER WORKOUT

“Puffin’ For The Stuffin” 37 Minute Cap

*Switch As Needed Throughout

100 Box Jumps (24/20)

400 Meter TF Run

50 BB Front Rack Lunges (135/95)

400 Meter TF Run

100 Toes To Bar

400 Meter TF Run

50 Synchro Burpees Over Bar

400 Meter TF Run

100 AB Mat Sit-Ups (Option GHD)

400 Meter TF Run

50 Power Cleans (135/95)

WARM UP
Trainer’s Choice

FIRST…
Skill

8 Minutes Of Rowing Tech Work

• Legs Only Drill
• Arms Only Drill
• Cadence/Timing

+

A1) BB Front Rack Step-Up – 6 Reps (Each Side) x 3 Sets

A2) Good Mornings x 8 Reps x 3 Sets

WOD

“Jackie”

For Time:

1000 Meter Row

50 Thrusters (45/35)

30 Pull Ups