Archive for year: 2016

Warm Up 
Trainer’s Choice

 

First…
Every 2 Mintues for 12 Minutes of:

 

4 Front Squats

 

+

 

8 Back Rack Lunges
8/10 Calorie Row or Assault Bike

 

*Build up in weight

 

Barbell Warm Up

 

WOD
8 Rounds of:

 

5 Thrusters
7 Hang Power Cleans
9 Sumo Deadlift High Pull

 

*18 Minute Cap

 

LEVEL 1:
25/35lb Thruster/Hang Power Clean/Sumo Deadlift High Pull

 

LEVEL 2:
45/65lb Thruster/Hang Power Clean/Sumo Deadlift High Pull

 

LEVEL 3:
65/95lb Thruster/Hang Power Clean/Sumo Deadlift High Pull

Warm Up
Trainer’s Choice

 

First…
EMOM 9 Minutes of:

 

MINUTE 1: 25 Double Under’s or 50 Single Under’s
MINUTE 2: 15 Goblet Squats
MINUTE 3: 1 Minute Plank Holds

 

WOD
Teams of 2;

10 Wall Climbs
20 Calorie Bike
30 Burpee Box Jumps
40 Pull Ups
50 Hand Release Push Ups
60 Deadlifts
70 Wall Balls
80 GHD Sit Ups or Abmat Sit Ups

 

*One person works while the other Runs .15 Mile or Rows 250 Meter.  Pick up where your partner leaves off.

 

LEVEL 1:
20/24″ Burpee Step Ups or Burpee Box Jumps
Ring Rows or Assisted Pull Ups
Modified Hand Release Push Ups
35/45lb – 55/75lb Deadlifts
6/8lb Wall Balls

 

LEVEL 2:
20/24″ Burpee Step Ups or Burpee Box Jumps
Assisted Pull Ups or Pull Ups
Modified Hand Release Push Ups or Hand Release Push Ups
85/115lb – 105/155lb Deadlifts
8/14lb Wall Balls

 

LEVEL 3:
20/24″ Burpee Box Jumps
Pull Ups
Hand Release Push Ups
125/185lb – 155/225lb Deadlifts
14/20lb Wall Balls

Warm Up
Trainer’s Choice

 

First…
EMOM 12 Minutes of:

 

MINUTE 1: 10 Bench Press
MINUTE 2: 40 Second Barbell Roll Outs
MINUTE 3: 12 Dumbbell Weighted Step Ups
*Build up to 60 – 70%

 

WOD
4 Rounds of:

 

.06 Mile Run (100M) or 10 Calorie Assault Bike
20 Wall Balls
30 Calorie Row
40 Double Under’s or 100 Single Under’s

 

*REST 2 minutes between rounds. Limit the rest, the goal is to move as quickly as possible each round.  26 Minute Cap. If you have your own rope, I suggest you bring it!

 

LEVEL 1:
16/20″ Weighted Step Ups 15/25lb Dumbbell’s
6/8lb Wall Balls

 

LEVEL 2:
20/24″ Weighted Step Ups 25/35lb Dumbbell’s
8/14lb Wall Balls

 

LEVEL 3:
20/24″ Weighted Step Ups 35/45lb Dumbbell’s
14/20lb Wall Balls

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

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