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

Sunday 10/30/16

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Warm Up
Trainer’s Choice

 

Barbell Warm Up

 

First…
EMOM 12 Minutes of:

 

MINUTE 1: 30 – 40 Second Handstand Holds
MINUTE 2: 10 Weighted Dumbbell Step Ups
MINUTE 3: 8/10 Calorie Row

 

*For those of you doing Level 3, you have the option of doing  5 – 7 Handstand Push Ups

 

WOD
AMRAP 15 Minutes of:

 

15 Calorie Row or Bike or 200M Run
12 Burpee Box Jumps
9 Power Snatch

 

LEVEL 1:
15/25lb DB Step Ups
16/20: Burpee Step Ups or Burpee Box Jumps
35/45lb Power Snatch

 

LEVEL 2:
25/35lb DB Step Ups
20/24 Burpee Step Ups or Burpee Box Jumps
45/65lb – 55/85lb Power Snatch

 

LEVEL 3:
35/45lb DB Step Ups
20/24 Burpee Box Jumps
65/95lb – 83/115lb Power Snatch

Saturday 10/29/16

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Warm Up
Trainer’s Choice

 

Barbell Warm Up

 

First…

 

Every 2 Minutes for 10 Minutes of:

 

28 Double Under’s
14 Air Squats
7 Ball Slams

 

WOD
AMRAP 22 Minutes of:

 

12 KB Swings
10 Push Press
8 Front Squats

 

*One person works while the other partner runs .15 Miles or Rows 300 Meter.  Pick up where your partner leaves off.  Score is rounds + reps.

 

LEVEL 1:
18/26lb KB Swings
35/45lb Push Press/Front Squats

 

LEVEL 2:
26/35lb KB Swings
45/65lb Push Press/Front Squats

 

LEVEL 3:
35/55lb KB Swings
65/95lb Push Press/Front Squats

Thursday 10/27/16

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Warm Up
Trainer’s Choice

 

Barbell Warm Up

 

First…

 

EMOM 12 Minutes of:

 

MINUTE 1: 10 – 12 Toes to Bar
MINUTE 2: 8/10 Calorie Row or Bike
MINUTE 3: 5 Front Squats

 

*Build up to a heavy 5 reps (80-85%)

 

WOD
18 Minute Running Clock…

 

BUY IN: .50 Mile Run or 800M Row

 

Remaining Time Complete AMRAP of:

 

20 Double Under’s or 40 Single Under’s
8 Box Jumps
4 Deadlifts
2 Power Cleans

 

LEVEL 1:
16/20″ Step Ups or Box Jumps
35/45lb Deadlifts/Power Cleans

 

LEVEL 2:
20/24″ Step Ups or Box Jumps
45/65lb – 65/95lb Deadlifts/Power Cleans

 

LEVEL 3:
20/24″ Box Jumps
95/135lb – 125/185lb Deadlifts/Power Cleans

Tuesday 10/25/16

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Warm Up
Trainer’s Choice

 

First…
Every 2 Minutes for 10 Minutes of:

 

8 Bent Over Dumbbell Rows
.06 Mile Sprint or 125m Row Sprint

 

Barbell Warm Up

 

WOD
5 Rounds of:

7 Power Snatch
9 Lateral Burpees Over the Bar
12 Pull Ups
15 Wall Balls

 

*20 Minute Cap

 

LEVEL 1:
35/45lb Power Snatch
15 Ring Rows
18/26lb KB Swings
6/8lb Wall Balls

 

LEVEL 2:
45/65lb
Assisted Pull Ups or Pull Ups
26/35lb KB Swings
8/14lb Wall Balls

 

LEVEL 3:
65/95lb Power Snatch (advanced: 115/83lb)
Pull Ups (advanced: Chest to Bar Pull Ups)
35/55lb KB Swings
14/20lb Wall Balls

Sunday 10/23/16

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Warm Up
Trainer’s Choice

 

First…
Every Minute On the Minute (EMOM) 12 Minutes of:

 

Minute 1: 8/10 Calorie Bike or Row
Minute 2: 10 Dumbbell Weighted Step Ups
Minute 4: 14 Ball Slams

 

WOD
75 Calorie Row
75 Push Press
75 Kettlebell Swings

 

*18 minute cap.  For this workout you have the option to break it up any way you want.

 

I.e. 3 rounds of:


25 Cal Row
25 Push Press
25 KB Swings

 

LEVEL 1:
15/25lb DB Weighted Step Ups
25/35lb Push Press
18/26lb KB Swings

 

LEVEL 2:
25/35 DB Weighted Step Ups
45/65lb Push Press
26/35lb KB Swings

 

LEVEL 3:
35/45lb DB Weighted Step Ups
65/95lb Push Press (advanced: 83/115lb)
35/55lb KB Swings

Saturday 10/22/16

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Warm Up
Trainer’s Choice

 

First…
EMOM 9 Minutes of:

 

MINUTE 1: 30 Second Barbell Roll Outs
MINUTE 2: 30 Second Assault Bike
MINUTE 3: 30 Second Rope Slam

 

WOD
In teams of 2:

 

100 Wall Balls
.12 Mile Partner Run or 250M Row

 

80 KB Swings
.12 Mile Partner Run or 250M Row

 

60 Burpees
.12 Mile Partner Run or 250M Row

 

40 Box Jump Overs
.12 Mile Partner Run or 250M Row

 

20 Squat Clean Thrusters
.12 Mile Partner Run or 250M Row

 

*Except for the run or row, 1 Person is working while the other holds a plate overhead. Split reps up evenly. 24 Minute Cap

 

LEVEL 1:
6/8lb Wall Balls
18/26lb KB Swings
16/20″ Box Jump Overs
25/45lb Squat Clean Thrusters
10/25lb Plate Hold

 

LEVEL 2:
8/14lb Wall Balls
26/35lb KB Swings
20/24″ Box Jump Overs
45/65lb Squat Clean Thrusters
25/35lb Plate Hold

 

LEVEL 3:
14/20lb Wall Balls
35/55lb KB Swings
20/24″ Box Jump Overs
65/95lb Squat Clean Thrusters
35/45lb Plate Hold

Thursday 10/20/16

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Warm Up
Trainer’s Choice

 

First…

EMOM 12 Minutes:

 

MINUTE 1: 30 Second Ring L-Sit Hold
MINUTE 2: 12 Leg Bridges (6 each leg) – advanced on rower
MINUTE 3: 25 Double Under’s or 50 Single Under’s

 

WOD
In teams of 2:

As Many Rounds As Possible 20 Minutes:

 

One person Rows 300 Meters or Runs .1 Mile while other completes:

 

12 Overhead Plated Lunges
10 Deadlifts
8 Russian KB Swings (heavier)

 

*Pick up where your partner leaves off

 

LEVEL 1:
10/25lb Overhead Plated Lunges
45/65lb Deadlifts
26/35lb Russian KB Swings

 

LEVEL 2:
25/35lb Overhead Plated Lunges
65/95lb Deadlifts
35/44lb Russian KB Swings

 

LEVEL 3:
35/45lb Overhead Plated Lunges
105/155lb Deadlifts
55/70lb Russian KB Swings