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SUNDAY 11/12/17
WARM UP Trainer’s Choice FIRST… Skill A1) Strict Press (From Rack) x 3 x 5 A2) S/L Glute Bridges x 8 Each Side – Slow & Controlled x 5 WOD AMRAP 20 20 Calories Row 15 Dips 10 Turkish Get-Ups (50/35-DB)
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WARM UP Trainer’s Choice FIRST… Skill A1) Strict Press (From Rack) x 3 x 5 A2) S/L Glute Bridges x 8 Each Side – Slow & Controlled x 5 WOD AMRAP 20 20 Calories Row 15 Dips 10 Turkish Get-Ups (50/35-DB)
WARM UP Trainer’s Choice FIRST… Skill Power Snatch Review WOD Chipper – 30 Minutes Cap 50 Wall Balls (20/14) 50 Power Snatch (95/65) 50 Calories Assault Bike (Or 75 Calories Row) 50 Front Squat 50 AbMat Sit-Ups (Or GHD) x 2
WARM UP 3 Rounds For Quality DB Press x 8 Reps (Each) DB Ext. Rotation 8 Reps (Each) – No More Than 5# Plates Scap Pull Up + Kip Swing x 5+5 Hollow To Arch x 3 (Each Side) FIRST… Skill Push Press + Push Jerk x 2 x 6 Sets […]
WARM UP 10 Minutes Coaches Choice FIRST… Skill EMOM 10 3 Clean Pulls Clean + Front Squat x 2 WOD 4 RFT 10 Cleans (Squat) (115/75) 20 Box Jump Overs (24/20) 400M TF Run
WARM UP Trainer’s Choice FIRST… Skill EMOM8 Clean Pull + Hi-Hang Clean + Hang Clean *Build Each Set WOD Partner WOD: 25 Minutes AMRAP 4 Hang Power Clean (115/75) 6 Box Jumps (24/20) 8 Burpees Over Bar Each Partner Does Movement Then On To The Next – […]
WARM UP Trainer’s Choice FIRST… Skill 15 Minute Warm-Up (Including Movement Preparation + Scaling) WOD Metcon: AMRAP30: 500 Meter Row 400 Meter Run 3 Rounds Of “Cindy” *Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
WARM UP Trainer’s Choice FIRST… Skill 3 Rounds For Quality: Banded Pull Apart x 10 Chin-Ups With Negative Or Supinated Ring Rows x 3-6 Reps (3-5 Second Lower) Tempo Tricep Push-Ups x 8 (2 Second Lower Down) Sorensen Hold x :20 Seconds + EMOM8 4-6 HSPU + 5 Burpee Box Jumps (Pick […]
WARM UP 800M Run x 1 Then… Samson Stretch x 10 DB Ext. Rotation x 10 (Each) – No More Than 5# Plates Hollow Hold With PVC x :20 Seconds Scap Pull-Up + Kip Swing 5 x 5 x3 FIRST… Skill 8 Minutes D/U Practice + Review WOD Metcon: […]
WARM UP Trainer’s Choice FIRST… Skill EMOM 16 10/8 AB Sprint 50FT DB Front Rack Lunges (50/35) 100M Row 6-12 HSPU WOD For Time: 1000M Row 60 AbMat Sit-Ups 30 Heavy Russian Swings (70/53) 20 Strict K2E Finisher: Coaches Choice
WARM UP Trainer’s Choice FIRST… Skill 200M x 5 (On TF), Rest 1 Minute WOD “14.4” 14 Minutes AMRAP 60 Calories Row 50 T2B 30 Wall Balls (20/14) 30 Clean (135/95) 20 MU (Scale: CTB Or Strict PU)