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THURSDAY 03/01/18
WARM UP Trainer’s Choice FIRST… Skill EMOM 10 0-5 Squat Clean + Jerk x 2 5-9 Squat Clean + Jerk x 1 * Build Each Set WOD 4 RFT (20 Minutes CAP) 400 Meter Run 10 Power Clean (115/75) 10 Push Press
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WARM UP Trainer’s Choice FIRST… Skill EMOM 10 0-5 Squat Clean + Jerk x 2 5-9 Squat Clean + Jerk x 1 * Build Each Set WOD 4 RFT (20 Minutes CAP) 400 Meter Run 10 Power Clean (115/75) 10 Push Press
WARM UP Trainer’s Choice FIRST… Skill 5 Rounds For Quality Back Squats (2 Second Pause In Bottom) x 5 KB Windmill x 10 (Each Side) Seated Dbl. KB Alternating Press x 10 (Each) WOD 18 Minutes AMRAP 25 No P/U Burpee Box Jump Over (24/20) 10 Sandbag/Ball Over Shoulder […]
WARM UP Trainer’s Choice FIRST… Skill Deadlift – Build To Heavy Triple In 15 Minutes WOD For Time: 1000 Meter Row 80 Wall Balls (20/14) 60 Shoulder To OH (115/75) 40 Bar Facing Burpees 20 HSPU Finisher: Hollow To Arch x 3 (Each Side) Side Plank Hold x :20 […]
WARM UP Trainer’s Choice FIRST… Skill WOD Partner Workout *Divide Work As Needed Expect For Bike/Row 100 Calories Bike/Row – Switch Every 10 Calories 75 DB Hang Clean + Jerk (50/35) 50 DB Box Step Overs 25 Burpee Box Jump Overs .25 TrueForm Run (Each) 25 Burpee Box Jump Overs 50 […]
WARM UP Trainer’s Choice FIRST… Skill EMOM12 1) 8 Barbell Strict Press (From Rack) 2) 10 K2E + 5 Burpees 3) :30 Seconds Arch Hold With PVC WOD 3 Minutes Each Round: 10 Front Squat (135/95) 10 Box Jump (30/24) Row For Max Calories Rest 2 Minutes Between Rounds […]
WARM UP Trainer’s Choice FIRST… Skill 4 Rounds For Quality 10 GHD/AbMat SitUps 10 Supinated BB Bent Over Row 10 S/L DB Deadlift (Each) 20/12 Calories Assault Bike AFAP WOD “14.1” 10 Minutes AMRAP 30 Double Unders 15 Power Snatch (75/55)
WARM UP Trainer’s Choice FIRST… Skill Movement Prep + Scaling Options WOD For Time: 100 Power Snatches (95/65) 50 Toes To Bar *Other Partner Hangs From Bar 50 HSPU 100 Calories Row *Other Partner Does AbMat SitUps
WARM UP Trainer’s Choice FIRST… Skill Movement Prep + Scaling Options WOD Hero WOD “Wes” 800 Meter Run With 25# Plate Then… 14 Rounds 5 Strict PullUps 4 Burpee Box Jumps (24/20) 3 Power Clean (185/125) Then… 800 Meter Run With 25# Plate
WARM UP Trainer’s Choice FIRST… Skill 4 Rounds For Quality 250 Meter Row Barbell Dumbbell Strict Press x 10 *Build Each Round Tempo Strict Pull-Up (2 Seconds Lower Down, 2 Pause At Top) x 5 Ring Dips x 10 WOD “Cupid’s Arrow” Partner Workout 20 Minutes AMRAP – […]
WARM UP Trainer’s Choice FIRST… Skill EMOM12 1) 3 DL + 3 HPC + 3 S2O – Must Be Unbroken (155/105) 2) 5 No P/U Burpee + :20 Seconds AB Sprint WOD 25 Minutes CAP Buy In: 100 Ab Mat SitUp 50 Front Squats (135/95) 20 Calories Bike/ Row […]