Thursday 10/13/16

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Warm Up

Trainer’s Choice

 

First…

 

EMOM 12 Minutes of:

 

MINUTE 1: 5 Bench Press

MINUTE 2: 10 Bent Over Barbell Rows

MINUTE 3: 12 – 15 GHD Sit Ups

MINUTE 4: 3o Double Under’s or 60 Single Under’s

 

*Build up in weight for the bent over barbell rows (a challenging set of 10) and for the bench press (85%).

 

Barbell Warm Up

 

W.O.D.
20 Power Clean & Jerks

5 Toes to Bar

.15 Mile Run or 350 Meter Row

 

15 Power Clean & Jerks

10 Toes to Bar

.15 Mile Run or 350 Meter Row

 

10 Power Clean & Jerks

15 Toes to Bar

.15 Mile Run or 350 Meter Row

 

5 Power Clean & Jerks

20 Toes to Bar

.15 Mile Run or 350 Meter Row

 

*If comfortable, add weight for the power clean & jerks as the number of reps go down.  20 Minute Cap.

 

LEVEL 1:
35/45lb, 40/50lb, 45/55lb, 50/60lb Power Clean & Jerks
x2 Abmat Sit Ups or V-Ups (10, 20, 30, 40 reps)

 

LEVEL 2:
45/65lb, 55/75lb, 65/95lb, 83/115lb Power Clean & Jerks
x2 V-Ups or Knees to Chest/Elbows – not double reps

 

LEVEL 3:
73/105lb, 83/115lb, 103/155lb, 123/185lb Power Clean & Jerks
Toes to Bar

 

Tuesday 10/11/16

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Warm Up
Trainer’s Choice

 

First…
Every 3 Minutes for 12 Minutes of:

 

250M Row or .1 Mile Run
10 Russian KB Swings
15 Abmat Sit Ups

 

*Increase the intensity each time you go through.  Russian KB’s should be heavier then normal.

 

Barbell Warm Up

 

W.O.D.

 

“The Blanco Cooley Crippler”

 

4 rounds for time of:

 

10 Front Squats
15 Front Rack Lunges
20 Wall balls
25 Box Jumps or Step Ups

 

*20 Minute Cap

 

LEVEL 1:
35/45lb Front Squats/Lunges
6/8lb Wall Balls
16″ Step Up or Box Jumps

 

LEVEL 2:
55/85 – 65/95lb Front Squats/Lunges
8/14lb Wall Balls
20″ Box Jumps

 

LEVEL 3:
83/115lb Front Squats/Lunges
14/20lb Wall Balls
20″ Box Jumps

Sunday 10/9/16

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Warm Up
Trainer’s Choice

 

First…

Every 2 Minutes for 12 Minutes:

.1 Mile Run or 250M Row
10 Push Ups
15 Air Squats

WOD

3 Rounds of:

25 Power Snatches
20 Thrusters
15 Overhead Plated Lunges
10 Calorie Bike

*20 Minute Cap

 

LEVEL 1:

35/45lb Power Snatches/Thrusters
10/25lb OH Plated Lunges

 

LEVEL 2:

45/65lb Power Snatches/Thrusters
25/35lb OH Plated Lunges

 

LEVEL 3:

55/75lb Power Snatches/Thrusters (advanced: 65/95lb)
35/45lb OH Plated Lunges

Saturday 10/8/16

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Warm Up
Trainer’s Choice

 

First…
EMOM 9 Minutes of:

 

MINUTE 1: 25 Double Under’s or 50 Single Under’s
MINUTE 2: 15 KB Sumo Deadlift High Pull (light weight)
MINUTE 3: 10 Toes to Bar

 

WOD
In teams of 2:

 

100 Wall Balls
100 KB Swings
100 Power Cleans
100 Burpee Box Jumps

 

*Both partners must complete 800M Run or 1,000M before or after. Complete one move movement before moving on to the next.  Split reps evenly. 25 MINUTE CAP.

 

LEVEL 1:
15 Abmat Sit Ups
6/8lb Wall Balls
18/26lb KB Swings
35/45lb Power Cleans
20/24″ Burpee Step Ups or Burpee Box Jumps

 

LEVEL 2:
10 Knees to Chest or Knees to Elbow
8/14lb Wall Balls
26/35lb KB Swings
45/65 – 55/85lb Power Cleans
20/24″ Burpee Step Ups or Burpee Box Jumps

 

LEVEL 3:
Toes to Bar
14/20lb Wall Balls
35/55lb KB Swings
83/115lb Power Cleans (advanced: 95/135lb)
20/24″ Burped Box Jumps

Thursday 10/6/16

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Warm Up
Trainer’s Choice

 

Barbell Warm Up

 

First…
EMOM 12 Minutes of:

 

MINUTE 1: 15 Wall Balls
MINUTE 2: 10 – 12 Box Jumps
MINUTE 3: 5 Pause Back Squats (3 second pause at the bottom)
MINUTE 4: 15 – 20 Abmat Sit-Ups

 

*Moderate weight for back squats (70%).  Bar is taken off the rack

 

WOD
AMRAP 14 Minutes of:

 

12 Dumbbell Snatch (6 each arm)
10 Dumbbell Overhead Squats (5 each arm)
8 Pull Ups
6 Deadlifts

 

LEVEL 1:
15/20lb DB Snatch/OH Squats
12 Ring Rows or Assisted Pull Ups
35/45lb Deadlifts

 

LEVEL 2:
25/35lb DB Snatch/OH Squats
Assisted Pull Ups or Pull Ups
65/95lb – 105/155lb Deadlifts

 

LEVEL 3:
35/55lb DB Snatch/OH Squats
Pull Ups
155/225lb Deadlifts