Thursday 3/16/17

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WARM UP
Trainer’s Choice

 

FIRST…
Every 2:30 Minutes for 10 Minutes of:

 

.08 Mile Sprint or 250 Meter Row Sprint
15 Abmat Sit Ups
15 Goblet Squats

 

WOD
“Metal Medley”

 

Teams of 3:

 

For time:

 

75/100 Calorie Row
75 Power Cleans
50 Barbell Burpees

 

75/100 Calorie Row
75 Front Squats
50 Barbell Burpees

 

75/100 Calorie Row
75 Push Jerks
50 Barbell Burpees

 

*30 Minute Cap.  1 person working at a time.  Fast reps, small sets & quick transitions are all key here.  Bottom teams must complete .25 run immediately after workout

 

 

LEVEL 1:
35/45lb Power Clean/Front Squat/Push Jerk

LEVEL 2:
55/85lb Power Clean/Front Squat/Push Jerk

 

LEVEL 3:
85/115lb Power Clean/Front Squat/Push Jerk

TUESDAY 3/14/17

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WARM UP
Trainer’s Choice

 

5 & 6AM WOD

“Deck of Cards”

 

OR

 

AT HOME WOD

 

AFAP (As Fast As Possible ) – 5 Minute Shovel Buy in…no rounding of your backs here!!

 

Into 10 Rounds of:

 

15 Push Ups
15 Jump Squats
15 Burpees
15 Sit-Ups

 

*Post time on our FB page.

Sunday 3/12/17

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WARM UP
Trainer’s Choice

 

FIRST…
Every 2 Minutes for 12 Minutes of:

 

1 Rope Climb
10 Russian KB Swings
15 Barbell Roll Outs

 

WOD

 

AMRAP 20 minutes of:

10 Burpee Jumping Pull Ups
10 Deadlifts
10 Calorie Row
30 Double Under’s or 75 Single Under’s

 

*Use a pull up bar 6 inches above reach.

 

LEVEL 1:
35/45lb Deadlift

 

LEVEL 2:
65/95lb – 95/135lb Deadlift

 

LEVEL 3:
125/185lb Deadlift

Saturday 3/11/17

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WARM UP
Trainer’s Choice

 

WOD

36 Dumbbell Bench Press
36 Ring Dips or Bench Dips
36 Pull Ups or Assisted Pull Ups or Ring Rows
36 Power Cleans
36 Push Press
36 Back Squats
36 Back Rack Lunges
36 Burpees
+
1 Mile Run
*The run can be done at any point during the workout and can be broken up as needed.  If you can not run, you will row 2,000 Meters, also broken up as needed.  36 minute cap.
LEVEL 1:
35/45lb Power Clean/Push Press/Back Squat/Lunges

LEVEL 2:
45/65lb – 55/85lb Power Clean/Push Press/Back Squat/Lunges

LEVEL 3:
85/115lb Power Clean/Push Press/Back Squat/Lunges

Thursday 3/9/17

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WARM UP
Trainer’s Choice

 

FIRST…
Every 2 Minutes for 12 Minutes of:

 

5 Pause Back Squats (3 second pause at the bottom)
150M Row Sprint

 

*Build up in weight to 75%.  Try to avoid bouncing out of the bottom position.

 

WOD
5 Rounds of:

 

5 Handstand Push Ups or 2 Wall Climbs
10 Pistols or 20 Air Squats
15 Toes to Bar or Knees to Chest
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

 

*20 Minute Cap

 

LEVEL 1:
35/45lb Deadlift/Hang Power Clean/Push Jerk

 

LEVEL 2:
55/85lb Deadlift/Hang Power Clean/Push Jerk

 

LEVEL 3:
105/155lb Deadlift/Hang Power Clean/Push Jerk

Tuesday 3/7/17

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WARM UP
Trainer’s Choice

 

FIRST…
EMOM 12 Minutes of:

 

MINUTE 1: 40 Second Rope Slams
MINUTE 2: 30 Double Under’s or 60 Single Under’s
MINUTE 3: 20 KB Swings
MINUTE 4: 10 Calorie Row or Bike

 

WOD
AMRAP 16 Minutes of:

 

6 Burpees Over Bar
8 Overhead Squats
10 Pull Ups or Ring Rows
.12 Mile Run or 250 Meter Row

 
LEVEL 1:
25/35lb Overhead Squats

 

LEVEL 2:
35/45 – 45/65lb Overhead Squats

 

LEVEL 3:
65/95lb Overhead Squats

 

 

Sunday 3/5/17

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WARM UP
Trainer’s Choice

 

WOD
3 Rounds of:

 
30 KB Swings
30 Sumo Deadlift High Pull
30 Box Jump or Step Ups
30 Push Press
30 Calorie Row
30 Push-ups
10 Body Weight Back Squat

 

LEVEL 1:
18/26lb KB Swings
35/45lb SDLHP/Push Press
20/20″ Box Jumps or Step Ups

 

LEVEL 2:
26/35lb KB Swings
45/65lb SDLHP/Push Press
20/20″ Box Jumps or Step Ups

 

 

LEVEL 3:
35/55lb KB Swings
55/75lb SDLHP/Push Press
20/20″ Box Jumps or Step Ups

Saturday 3/4/17

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WARM UP
Trainer’s Choice

 

FIRST…
Every 2 Minutes for 10 Minutes of:

 

.8 Mile Run or 200 Meter Row
10 Abmat Sit Ups
20 Double Unders or 40 Single Under’s

 

WOD

“The Crippler”

 

5 rounds of:

 

10 Front squats
15 Barbell Stationary Lunges
20 Wall Balls
25 Box Jumps or Step Ups

 

*22 Minute Cap

 

LEVEL 1:
35/45lb Front Squat/Lunges
6/8lb Wall Balls
20/20″ Box Jump or Step Ups

 

LEVEL 2:
55/85lb Front Squat/Lunges
8/14lb Wall Balls
20/20″ Box Jump or Step Ups

 

LEVEL 3:
85/115lb Front Squat/Lunges
14/20lb Wall Ball
20/20″ Box Jumps