Archive for month: April, 2017

WARM UP
Trainer’s Choice

 

FIRST…
1 Mile Time Trial (to be done outside)

 

Modification:

 

1,600 Meter Time Trial

 

*The run and row should be done at a fast pace.  Keep track of this.  We’ve been doing a lot of running on the TrueForm over the winter months and I wanted you all to see your improvement over the past months, plus it’s going to be beautiful out!

 

WOD
3 Rounds of:

 

10 Deadlifts
20 KB Swings

 

10 Squat Cleans
20 Pull Ups

 

 

10 DB Bench Press
20 Box Jumps

 

Cash Out:
20 Burpees

 

*20 Minute Time Cap.  Choose an appropriate DB weight for the bench (difficult set of 10)

 

LEVEL 1:
35/45lb Deadlift & Squat Clean
18/26lb KB Swings
Ring Rows or Assisted Pull Ups
20/20″ Step Ups

 

LEVEL 2:
55/85lb  – 65/95lb Deadlift & Squat Clean
26/35lb KB Swings
Assisted Pull Ups or Pull Ups
20/24″ Step Ups or Box Jumps

 

LEVEL 3:
95/135lb Deadlift & Squat Clean
35/55lb KB Swings
Pull Ups
20/24″ Box Jumps

WARM UP
Trainer’s Choice

 

FIRST…

.5 Mile Run (modification 1,000 Meters Row, every 200 Meters – 5 Burpees & 15 Abmat Sit ups)

 

*Every .1 – 5 Burpees & 15 Abmat Sit Ups.  14 Minute Cap

 

WOD
100 Wall Balls
75 Calorie Row
50 Toes to Bar
25 Power Snatches

 

*18 Minute Time Cap

 

LEVEL 1:
6/8lb Wall Balls
Knees to Chest
35/45lb Power Snatches

 

 

LEVEL 2:
8/14lb Wall Balls
Knees to Chest or Toes to Bar
65/95lb – 85/115lb Power Snatches

 

 

LEVEL 3:
14/20lb Wall Balls
95/135lb Power Snatches