Archive for year: 2016

Warm Up
Trainer’s Choice

First…
EMOM 9 Minutes of:

MINUTE 1: 5 Back Squats
MINUTE 2: 40 Second Barbell Roll Out
MINUTE 3: 40 Second Medball Slam

*Build up to a moderate 5 rep back squat (75%).

Barbell Warm Up

WOD

“GRIP KILLAH”

7 Rounds of:

12 KettleBell Swings
10 Hang Power Cleans
8 Pull Ups

Cash Out:

.5 Mile Run or 1,000 Meter Row

*22 Minute Cap.  No dropping KB’s from the top!

LEVEL 1:
18/26lb KB Swings
35/45lb Hang Power Cleans
12 Ring Rows or Assisted Pull Ups

LEVEL 2:
26/35lb KB Swings
45/65lb Hang Power Cleans
Assisted Pull Ups or Pull Ups

LEVEL 3:
35/55lb KB Swings
65/95lb Hang Power Cleans
Pull Ups

Warm Up
Trainer’s Choice

First…
EMOM 9 Minutes of:

MINUTE 1: 8/10 Calorie Row
MINUTE 2: 15-20  Abmat Sit Ups
MINUTE 3: 25 Double Under’s or 50 Single Under’s

WOD

For time;
In teams of 2:

.35 Mile Partner Run or 750 Meter Row
25 Burpees
50 Squat Cleans
75 Deadlifts

100 KB Swings

75 Deadlifts
50 Squat Cleans
25 Burpees
.35 Mile Partner Run or 750 Meter Row

*Except for the Run/Row, one person works while the other rests.  Split reps evenly. 25 Minute cap.

LEVEL 1:
35/45lb Squat Cleans
45/55lb Deadlifts
18/26lb KB Swings

LEVEL 2:
45/65lb Squat Cleans
65/85lb Deadlifts
26/35lb KB Swings

LEVEL 3:
63/95lb Squat Cleans
83/115lb Deadlifts
35/55lb KB Swings

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

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