THURSDAY 5/18/17

/0 Comments/in /by

WARM UP
Trainer’s Choice

 

FIRST…

Skill

(0:00-8:00)

A. Build To a Heavy Single Push Press

 

(10:00-18:00)

B. EMOM of 75% Of Your A. Push Press x 5 Each Minute

 

(22:00-27:00)

C. 50 Burpess For Time

 

(30:00-40:00)

D. 10 Minute AMRAP

20 Russian KB Swings 1.5/1

10 Power Cleans 135/95

20 Goblet Squats

10 Pullups

 

TUESDAY 5/16/17

/0 Comments/in /by

WARM UP
Trainer’s Choice

 

FIRST…
Skill

20 Min EMOM

 

First 10 Minutes

Even – 10 Air Squats + 25 Double Unders

Odd – 5 Pushups + 10 Wallballs

 

Second 10 Minutes

Even – 50 Single Unders

Odd – 30 MedBall Russian Twists

 

WOD

15 Min AMRAP

 

1 Rope Climb

10 DB Thrusters 35/50

15 AbMat SitUps

25 Box Jumps 24/20

 

SUNDAY 5/14/17

/0 Comments/in /by

WARM UP
Trainer’s Choice

 

FIRST…

EMOM 15 Minutes Alternating;

 

MINUTE 1: 30 Sec HS Hold On Wall
MINUTE 2: 20 Hollow Rocks
MINUTE 3: 50 Single Unders

 

WOD

AMRAP 20 Minutes of:

 

10 Squat Cleans (95/65)

12 Hand Release Push-Ups

14 KB Swings (53/35)

 

SATURDAY 5/13/17

/0 Comments/in /by

WARM UP
Trainer’s Choice

 

WOD

Partner WOD

 

Team “Fran” (21-15-9 Thrusters (95/65) and Pull-Ups)

.5 Mile Run

 

Team “Grace” (30 Clean and Jerks (135/95)

.5 Mile Run

 

Team “Karen” 150 Wall Balls 20/14

.5 Mile Run

 

40 Minute Time Cap

THURDAY 5/11/17

/0 Comments/in /by

WARM UP
Trainer’s Choice

 

FIRST…

EMOM 10 Minutes of (build each time);

 

1 Power Clean

1 Hang Squat Clean

1 Front Squat

1 Jerk

 

WOD

AMRAP 15 Minutes of:

 

20 Pistols

30 AbMat Situps

30 Calories On Rower

 

Rest 5 Minutes

 

(20:00 – 30:00)

3 Rounds

 

.3 Run On TrueForm

15 Burpee Box Jumps

TUESDAY 5/9/17

/0 Comments/in /by

WARM UP
Trainer’s Choice

 

FIRST…

Skill

Tabata Style

Ring Row

Push-up

AbMat Sit-up

Air Squat

  • :20 of work, :10 of rest x 8 rounds per movement. Score is lowest number of reps maintained.

 

WOD

AMRAP 14 Minutes of:

1 Rope Climb

50 Wall Balls, 20/14

100 Double Unders

SUNDAY 5/7/17

/0 Comments/in /by

WARM UP
Trainer’s Choice

 

SKILL

5 Rounds

20 Ab Mat Sit Ups

20 Supermans

20 Eye Level Kettle Bell Swings

 

WOD

3 Rounds

10 SDP

500 Meter Row

15 HR Push Ups

55 Double Under

20 Hollow Rocks

Rest 2 Minutes Between Rounds

 

LEVEL 1:

45/65 SDHP

LEVEL 2:
65/95 SDHP

LEVEL 3:
95/135 SDHP

SATURDAY 5/6/17

/0 Comments/in /by

WARM UP
Trainer’s Choice

 

SKILL

5 Minutes to Row as many cals as possible with a partner (Alt. every 10 cals)

 

WOD

In teams of 2 complete the following for time:

Run 1 Mile (Alternate every 400 meters) (one partner works, the other holds a plank)

100 Ab mat medball sit ups (handing medball to each other)

80 Push ups (one partner works, the other holds a plank)

60 Russian kettlebell swings (alternate every 10 reps)

40 Box jumpers 24″ (20″) (alternate every 5 reps)

20 Wall walks (break up anyway you want)

Run 800 Meters together as a team

 

THURSDAY 5/4/17

/0 Comments/in /by

WARM UP
Trainer’s Choice

 

FIRST…

18 Minute Running Clock to complete:

 

3 x 5 Back Squats

 

*Between Back Squat sets Complete:

10 High Box Jumps

 

REST 2 -3 Minutes

 

3 x 10 Bench Press

 

*Between Back Squats Complete

10 Bench Dips (advanced: add weight on your lap)

 

 

WOD
“Cinco de Mayo”

 

5 Rounds of:
5 Deadlifts
5 Burpees

 

5 Hang Cleans
5 Burpees

 

5 Shoulder to Overhead
5 Burpees

 

5 Front Squats
5 Burpees

 

5 Front Rack Lunges

 

LEVEL 1:
35/45lb Deadlifts/Hang Cleans/Shoulder to Overhead/Front Squats

 

LEVEL 2:
45/65lb – 95/135lb Deadlifts/Hang Cleans/Shoulder to Overhead/Front Squats

 

LEVEL 3:
105/155lb Deadlifts/Hang Cleans/Shoulder to Overhead/Front Squats

 

 

 

 

TUESDAY 5/2/17

/0 Comments/in /by

WARM UP
Trainer’s Choice

 

FIRST…

EMOM 15 Minutes of:

 

MINUTE 1: 10 Deadlifts
MINUTE 2: 10/12 Calorie Bike (or 40 seconds if you can not complete)
MINUTE 3: 10 Pull Ups or 12  – Foot Elevated Ring Rows on box

 

*Deadlift reps decrease by 2 reps and weight increases (10, 8, 6, 4 & 2).  Start at 70% and build up to 90%.

 

WOD

 

AMRAP 15 Minutes of:

 

3, 6, 9, 12, 15, etc of:

 

Thrusters
Toes to Bar
KB Swings

 

LEVEL 1:
35/45lb Thrusters
Abmat Sit Ups or Knees to Chest
18/26lb KB Swings

 

LEVEL 2:
45/65lb Thrusters
Knees to Chest or Toes to Bar
26/35lb KB Swings

 

LEVEL 3:
65/95lb Thrusters
Toes to Bar
35/55lb KB Swings