THURSDAY 01/31/19

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Triple Tabata

1- Assault Bike  (Calories)

2- Hollow Rocks

3- Handstand Walk (Distance)

 

WOD

 

“16.3”

7 Minutes AMRAP

 

10 Power Snatches (75/55)

3 Bar Muscle Ups

 

 

WEDNESDAY 01/30/19

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

3 Rounds For Quality:

Tempo P-Bar Dips (32×0) x 5

Hang L-Hold From Bar x :20 Seconds

Single Arm Ring Row x 8 (Each)

 

WOD

 

20 Minutes On The Clock:

 

0-8:00

8 Minutes AMRAP

10/8 Calorie Row

10 Burpees Over Bar

5 Hang Clean + Jerk (15/75)

 

8:00-10:00 – Rest

 

10:00-20:00

10 Minutes AMRAP

.2Km TF Run

12 Front Rack Lunge Steps (115/75)

1 Rope Climb

 

 

TUESDAY 01/29/19

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Movement Prep + Skill Review

 

 

WOD

 

“The CrossFit Total”

 

1RM Back Squat

1RM Shoulder Press

1RM Deadlift

 

*After Warm-Ups, You Can Take 3 Attempts At Max Lift. We’ll Spend 12 Minutes Total Per Exercise After Movement Review.

 

MONDAY 01/28/19

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) DB Incline Bench Press (Tempo – 3030) x 8 – 10

A2) Bulgarian Split Squat (Tempo 3030) x 6 (Each)

A3) Kip Swing x 8-10

x4

 

WOD

 

Every 4:00 x 24 Minutes

 

25 Double Unders

10 Ring Pull-Ups

15 KB Thrusters (53/35)

25 Double Unders

 

 

SUNDAY 01/27/19

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Option 1: If You Didn’t Come Wednesday, Make Up Skill (Back Squat + Seated Press)

Or

Option 2:

Accumulate 3:00 Top Of Ring Row Hold

Accumulate 3:00 L-Sit Hold (On P-Lets)

Accumulate 2:00 Arch Hold With PVC

*Must Finish One Before Moving Onto The Next Exercise

 

WOD

 

10RFT (75-80% Effort):

.15Km TF Run

10 Burpees Over Bar

10 Barbell Roll-Outs

 

 

FRIDAY 01/25/19

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

EMOM12

1- 15/12 Calories Row

2- 6 Inverted Burpees

 

WOD

 

0-6:00 AMRAP

5-10-15-20-25, etc…

Wall Balls (20/14)

Deadlifts (225/155)

 

8:00-14:00 AMRAP

3-6-9-12-15-18

Handstand Push-Up

Toes To Bar

 

 

THURSDAY 01/24/19

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A) Turkish Get-Up Review

+

B1) GHD Sit-Ups x 15

B2) Dumbbell Arm Bar x 3 (Each Side) **Slow

B3) BW Prone Y-Raise x 10

x5

 

WOD

 

22 Minutes AMRAP

 

1 Turkish Get-Up (R)

25′ S/A OH KB Carry

10 KB Suitcase Deadlift

15/10 Calories Assault Bike

1 Turkish Get-Up (L)

25′ S/A OH KB Carry

10 KB Suitcase Deadlift

 

WEDNESDAY 01/23/19

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) Tempo Back Squat (32×0) x 4

A2) Seated DB Seesaw Press x 5 (Each)

x5

 

WOD

 

For Time (16 Minutes CAP):

 

36 Calories Row

24 No Push-Up Burpee Box Jump Overs (24/20)

12 Squat Clean Thrusters (155/105)

24 No Push-Up Burpee Box Jump Overs

36 Calories Row

 

 

TUESDAY 01/22/19

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) Banded Pull-Aparts x 10

A2) Arch Hold With PVC x :15 Seconds

x4

+

B1) Kip Swing With Band Between Feet x 10

B2) V-Ups x 10

x4

 

WOD

 

“Nicole”

20 Minutes AMRAP

 

400M Run

Max Pull-ups

*Every Time You Come Off The Bar, Run 400M

*Score Is Total Reps Of Pull-Ups

 

 

MONDAY 01/21/19

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Every 90 Seconds:

1 Snatch DL + 2 Hang Power Snatch + 3 Overhead Squats

x6

 

WOD

 

12 Minutes AMRAP

 

1 Snatch (@ 65-70% Of Max)

3 Clean And Jerk

30 Double Unders