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SATURDAY 01/06/18
WARM UP Trainer’s Choice FIRST… Skill Movement Prep & Scaling Options WOD Hero WOD “Glen” – 45 Minutes CAP 30 Cleans + Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees
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WARM UP Trainer’s Choice FIRST… Skill Movement Prep & Scaling Options WOD Hero WOD “Glen” – 45 Minutes CAP 30 Cleans + Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees
WARM UP Trainer’s Choice FIRST… Skill Clean Grip Deadlift – 2 Seconds Pause @ Knee – 5 Reps x 4 Sets WOD 27-21-15-9 Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (24/20) Push Presses (75/55) Calorie Row
WARM UP Trainer’s Choice FIRST… Skill Back Squat – 8 x 4 WOD EMOM 20 1) 5 – 10 Toes To Bar 2) 10 BB Back Rack Step-Ups 3) 10/8 Calories Assault Bike (Adjust Up If Needed For More Powerful Athletes) 4) Max Effort L-Sit
WARM UP Trainer’s Choice FIRST… Skill Movement Prep & Scaling Options WOD Partner Workout *Divide Reps as Needed Except BBJO 1-For-1 50-40-30-20-10 Burpees Box Jump Overs Wall Balls Assault Bike *200 Meter Run In Between Each Triplet For Both Partners
WARM UP Trainer’s Choice FIRST… Skill A) Front Squat (Starting – 65%/70%) Building Over Sets – 8-6-4-2-2 *Last Set Of 2 Should Be a Heavy Double (Week 3) *Use Your 1 RM To Find % Rest 2 Minutes Between Sets + B1) Hollow Hold With PVC x :30 Seconds B2) Arch […]
WARM UP Trainer’s Choice FIRST… Skill 4 Rounds For Quality Back Extension (On Med Ball) x 10 L – Sit On Parallettes x :25 Seconds (Accumulate) S/L DB Deadlift x 10 (Pick a Challenging Weight) Double Under Skill Work x 1:00 WOD 20 Minutes AMRAP 30 Power Cleans (115/75) […]
WARM UP Trainer’s Choice FIRST… Skill Double Under Review + Practice + Barbell Good Morning x 10 Y-Raise On Med-Ball x 10 x3 WOD 25 Minutes CAP 50 DU (150 Singles) 40 DB Shoulder To Overhead (40/25) 30 Calories Row 20 Burpees Over Erg 30 Calories Row 40 DBDB […]
WARM UP Trainer’s Choice FIRST… Skill WOD 12 Days Of Christmas *40 Minutes Cap (Like The Song 1…2-1…3-2-1…4-3-2-1 etc…) 1 Clean & Jerk (155/105) 2 Strict Pull Up/ Rope Climb 3 Bar Facing Burpees 4 Box Jumps (30/24) 5 Front Squat (95/65) 6 Hang Power Clean 7 Toes To Bar […]
WARM UP Trainer’s Choice FIRST… Skill A) Front Squat (Starting – 60%) Building Over Sets – 10-8-6-4-2 *Use Your 1RM From Last Week To Find % Rest 2 Minutes Between Set + B1) Double KB Get-Up (3 Second Lower To Floor) x 6 B2) Strict Toes To Bar x 6 (With […]
WARM UP Trainer’s Choice FIRST… Skill Romanian Deadlift – 2 Second Pause At Below Knee/Mid-Shin (Week 4) x 6-8 Reps x 4 Rest 2-3 Minutes Between Sets WOD 12 Minutes For Max. Reps 1 Minute Of Squat Cleans (135/95) 1 Minute Of Push Jerks 2 Minutes Of Squat Cleans 2 […]