Saturday 12/10/16

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Warm Up
Trainer’s Choice

 

First…

 

EMOM 9 Minutes of:

 

MINUTE 1: 30 Second Jump Rope
MINUTE 2: 40 Second Rope Slams
MINUTE 3: 60 Plank Hold (front & sides)

 

WOD

 

AMRAP 10 Minutes of:

 

5 Deadlifts
6 Jerks
9 Back Squats
8/10 Calorie Row or Bike

 

REST 2 Minutes

 

AMRAP 10 Minutes of:

 

.1 Mile Run
15 KettleBell Swings
10 Goblet Squats
5 Burpees

 

LEVEL 1:
35/45lb Deadlift/Push Jerk/Back Squat
18/26lb KB Swings

 

LEVEL 2:
45/65lb  – 55/83lb Deadlift/Push Jerk/Back Squat
26/35lb KB Swings

 

LEVEL 3:
65/95lb – 83/115lb Deadlift/Push Jerk/Back Squat
35/55lb KB Swings

 

Thursday 12/8/16

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Warm Up
EMOM 12 Minutes

 

MINUTE 1: Jump Rope Work
MINUTE 2: Barbell Work
MINUTE 3: Trainer’s Choice

 

First…

EVERY 90 Seconds for 6 rounds of:

 

3 Position Squat Clean

 

*Build up in weight as you go

 

WOD

In teams of 2:

 

AMRAP 20 Minutes of:

 

12 Wall Balls
9 Power Cleans
6 Pull Ups

 

*One person works while the other person Runs .15 Mile or Rows 500 Meter.  Pick up where your partner leaves off.

 

LEVEL 1:
6/8lb Wall Balls
35/45lb Power Cleans
Ring Rows

 

LEVEL 2:
8/14lb Wall Balls
45/65lb Power Cleans
Assisted Pull Ups or Pull Ups

 

LEVEL 3:
14/20lb Wall Balls
65/95lb Power Cleans (advanced: 95/135lb)
Pull Ups

 

Tuesday 12/6/16

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Warm Up
Trainer’s Choice

 

Barbell Warm Up

 

First…

EMOM 16 Minutes of:

 

MINUTE 1: 5 Pause Back Squats (3 second pause at bottom)
MINUTE 2: 8/10 Calorie Bike
MINUTE 3: 10/12 Calorie Row
MINUTE 4: 50 Second Plank Hold

 

*If you can not complete the Bike or Row stop at :45 seconds

 

WOD

4 Rounds of:

18 Hang Power Snatches
15 Overhead Squats
12 Toes to Bar or Knees to Chest or 15 V-Ups
9 Lateral Burpees Over Bar

 

*18 Minute Cap

 

LEVEL 1:
25/35lb Hang Power Snatch/Overhead Squat

 

LEVEL 2:
35/45lb Hang Power Snatch/Overhead Squat

 

LEVEL 3:
55/75lb Hang Power Snatch/Overhead Squat

Sunday 12/4/16

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Barbell Warm Up

 

WOD

 

Tabata of:

 

– Power Snatch
– KettleBell Swings
– Sit Ups
– Air Squats

 

*Each tabata consists of 8 rounds of 20 secs on, 10 secs off (total of 3:50). Rest 1 minute between movements.

 

Rest 3-4 Minutes

 

Then:

 

In death by style  –  Calorie Row or Bike (beginning at 5)

 

LEVEL 1:
15/25lb Power Snatch
15/26lb KB Swings

 

LEVEL 2:
35/55lb Power Snatch
26/35lb KB Swings

 

LEVEL 3:
55/75lb Power Snatch
35/55lb KB Swings

Saturday 12/3/16

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Warm Up
Trainer’s Choice

 

Barbell Warm Up

 

WOD
AMRAP 8 Minutes of:

 

10 Push Press
8 Calorie Assault Bike or Row
6 Toes to Bar or Knees to Chest

 

REST 2 MINUTES

 

AMRAP 8 Minutes of:

 

3 Power Cleans
6 Squat Clean Thruster
9 KB Swings

 

REST 2 MINUTES

 

AMRAP 8 Minutes of:

 

10 DB Snatches (switching every 5)
8 Ring Push Ups
6 Burpees

 

*28 Minute Running Clock.  For the AMRAP’s, one person works while the other Bikes .4 Mile or Rows 250m.

 

LEVEL 1:
35/45lb Push Press/Power Clean/Squat Clean Thruster
18/26lb KB Swings
Modified Ring Push Ups or Push Ups
15/25lb DB Snatch

 

LEVEL 2:
45/65lb Push Press/Power Clean/Squat Clean Thruster
26/35lb KB Swings
Ring Push Ups or Modified Ring Push Ups
25/35lb DB Snatch

 

LEVEL 3:
65/95lb Push Press/Power Clean/Squat Clean Thruster
35/55lb KB Swings
Ring Push Ups
35/55lb DB Snatch