Sunday 11/13/16

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Warm Up
Trainer’s Choice

 

First…
Every 2 Minutes for 10 Minutes of:

 

125M Row
10 Push Ups
15 Abmat Sit Ups

 

Barbell Warm Up

 

WOD
AMRAP 15 Minutes:

 

3/5 Pull Ups
5 Power Snatch
15 Double Under’s

 

*Goal is 11 – 13 rounds

 

LEVEL 1:
6/8lb Wall Balls
8 Ring Rows
35/45lb Power Snatch
5 Burpees Over Bar or 30 Single Under’s

 

LEVEL 2:
8/14 Wall Balls
Assisted Pull Ups or Pull Ups
55/75lb – 83/115lb Power Snatch
30 Single Under’s or 15 Double Under’s

 

LEVEL 3:
14/20lb Wall Balls
Pull Ups
95/135lb Power Snatch
Double Under’s

Saturday 11/12/16

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Warm Up
Trainer’s Choice

 

Barbell Warm Up

 

WOD
In teams of 2:

 

50 Calorie Row or .2 Mile Partner Run
50 Wall Balls
50 Toes to Bar
50 Power Clean

 

50 Burpee Box Jumps

 

50 Push Jerks
50 Toes to Bar
50 Wall Balls
50 Calorie Row or .2 Mile Partner Run

 

*25 minute cap.  One person works while the other works.  Split reps evenly.  Post total time.

 

LEVEL 1:
6/8lb Wall Balls
Lying Leg Raises or Knees to Chest
35/55lb Power Clean/Push Jerks
16/20″ Burpee Box Jumps

 

LEVEL 2:
8/14lb Wall Balls
Knees to Chest or Toes to Bar
55/75lb Power Clean/Push Jerks
20/24″ Burpee Box Jumps

 

LEVEL 3:
14/20lb Wall Balls
Toes to Bar
85/115lb Power Clean/Push Jerks
20/24″ Burpee Box Jumps

Thursday 11/10/16

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Warm Up
Trainer’s Choice

 

Barbell Warm Up

 

WOD

EMOM 30 Min of:

 

MINUTE 1: 8/10 Calorie Row
MINUTE 2: 10/12 Calorie Bike
MINUTE 3: 12 Deadlifts
MINUTE 4: 16 Wall Balls
MINUTE 5: 20 KB Swings

 

*Add weight to the deadlift after every round, reps should go down by 2 reps every round (12, 10, 8, 6, 4 & 2).  You have the option to stay at your weight and 12 reps if needed.

 

LEVEL 1:
35/45lb Deadlifts
6/8lb Wall Balls
18/26lb KB Swings

 

LEVEL 2:
65/95lb Deadlifts
8/14lb Wall Balls
26/35lb KB Swings

 

LEVEL 3:
105/155lb – 125/185lb Deadlifts
14/20lb Wall Balls
35/55lb KB Swings

Tuesday 11/8/16

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Warm Up
Trainer’s Choice

 

First…

 

Every 2 Minutes for 12 Minutes of:

 

2 Bear Complex (1 power clean + 1 front squat + 1 shoulder to overhead + 1 back squat + 1 behind the neck press).  Build up in weight if comfortable.

 

+

 

8 Box Jumps

 

WOD

10 Rounds of:

 

10 Hang Power Cleans

10 Push Press

10 Back Squats

 

*20 Minute Cap

 

LEVEL 1:
35/45lb Hang Power Clean/Push Press/Back Squats

 

LEVEL 2:
55/85lb Hang Power Clean/Push Press/Back Squats

 

LEVEL 3:
85/115lb Hang Power clean/Push Press/Back Squats

Sunday 11/6/16

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Warm Up
Trainer’s Choice

 

First…
Every 2 Minutes for 12 Minutes of:

 

10 Wall Balls
20 Double Under’s or 40 Single Under’s
8 – 12 Toes to Bar or Knees to Elbow

 

WOD
10 Rounds of:
7 Sumo Deadlift High Pull
7 Front Squats
7 Push Jerks

 

LEVEL 1:
35/45lb SDHP/Front Squats/Push Jerks

 

LEVEL 2:
45/65lb SDHP/Front Squats/Push Jerks

 

LEVEL 3:
65/95lb SDHP/Front Squats/Push Jerks

Saturday 11/5/16

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Warm Up
Trainer’s Choice

 

First…

 

EMOM 9 Minutes of:

 

MINUTE 1: 5 Back Squats
MINUTE 2: 8/10 Row or Bike Sprint
MINUTE 3: 12 GHD Sit Ups or 15 Abmat Sit Ups

 

WOD
In teams of 2,

 

As Many Rounds As Possible (Amrap) in 20 Minutes of:

 

20 Deadlifts
20 KB Swings
20 Goblet Squats
20 Hand Release Push Ups
20 Burpees

 

*One person works while the other rests.  Split up as needed.

 

LEVEL 1:
45/65lb Deadlifts
18/26lb KB Swings/Goblet Squats

 

LEVEL 2:
65/95lb – 95/135lb Deadlifts
26/35lb KB Swings/Goblet Squats

 

LEVEL 3:
105/155lb – 125/185lb Deadlifts
35/55lb KB Swings/Goblet Squats

Thursday 11/3/16

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Warm Up
Trainer’s Choice

 

First…
Every :90 Seconds for 10:30 of:

 

1 Hang Power Snatch
1 Power Snatch
1 Overhead Squat

 

+

 

30 Double Under’s or 60 Single Under’s

 

*Build up to a challenging weight for the complex (70%)

 

WOD
AMRAP 18:

 

6 Ring Dips or 10 Bench Dips
7 Hang Power Snatch
8 Sumo Deadlift High Pull
250 Meter Row or .4 Mile Bike or  .15 Mile Run

 

LEVEL 1:
8 Bench Dips
35/45lb Hang Power Snatch/SDLHP

 

LEVEL 2:
Assisted Ring Dips or Ring Dips
55/75lb Hang Power Snatch/SDLHP

 

LEVEL 3:
Ring Dips
65/95lb Hang Power Snatch/SDLHP (advanced: 83/115lb)

Tuesday 11/1/16

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Warm Up
Trainer’s Choice

 

FIRST…
EMOM 12 Minutes of:

 

MINUTE 1: 8 Bench Press
MINUTE 2: 8/10 Calorie Row or Bike
MINUTE 3: 12 Bent Over Barbell Rows
MINUTE 4: 14 Russian KB Swings (Heavy)

 

*Build up to heavy bench press set (70%)

 
WOD
“KGB”

 

5 Rounds of:

 

30 Wall Balls
6 Power Clean & Jerks
10 Burpees

 

Complete a .5 Mile Run or 800 Meter Row before of after the 5 rounds.  *20 Minute Cap.

 

LEVEL 1:
6/8lb Wall Balls
35/55lb Power Clean & Jerks

 

LEVEL 2:
8/14lb Wall Balls
55/75lb Power Clean & Jerks

 

LEVEL 3:
14/20lb Wall Balls
95/135lb Power Clean & Jerks