THURSDAY 6/15/17

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

10-9-8-7-6-5-4-3-2-1

Bench Press 135/95

PushUps

 

WOD

 

10 Rounds

10 Push Press 75/55

20 Single Unders

TUESDAY 6/13/17

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

21-15-9

BackSquats 135/95

Box Jumps 24/20

Burpees

 

WOD

Buy In

75 KB Swings 53/35

 

4 Rounds

25 WallBalls

20 PullUps

15 KB Walking Lunges

SUNDAY 6/11/17

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

For 20 Minutes Begin New Round Every 5 Minutes

200/175 Row

12 KB SDHP 53/35

24 Double Unders

12 AbMat Situps

 

WOD

 

7 Rounds

5 Squats Cleans 95/65

7 Push Press

9 WallBalls

 

SATURDAY 6/10/17

WARM UP
Trainer’s Choice

 

WOD

Partner WOD

 

Buy In

4 Rounds *2 Each

200M Run While Partner Is Holding 2 KBS 53/35 – Must Be Holding In Order To Complete Run

Into

30.20.10

Power Snatches 75/55

WallBalls

Into

40.30.20

Power Cleans 95/65

PullUps

Into

50.40.30

KB Swings

Box Jumps 24/20

 

 

THURSDAY 6/8/17

WARM UP
Trainer’s Choice

 

FIRST…
Skill

3 Rds

20 Thrusters 45/35

400 M Run

Rest 2 Minutes Between Rounds

 

WOD

 

100 Air Squats

10 Burpees

80 AbMat Situps

10 Burpees

60 DB Snatch 50/35

10 Burpees

40 T2B

10 Burpees

20 Pullups

10 Burpees

TUESDAY 6/6/17

WARM UP
Trainer’s Choice

 

FIRST…
Skill

(0:00 – 10:00)

Build To a Tough Triple Back Squat

 

EMOM

(14:00 – 24:00)

Odd – 20 KB Swings 1.5/1

Even – 50 Single Unders + 6 Pushups

 

WOD

(30:00 – 45:00)

 

21 – 18 – 15 – 12 – 9 – 6 – 3

Cals on Rower

Push Press 115/75

Box Jump Over

 

 

SUNDAY 6/04/17

WARM UP
Trainer’s Choice

 

FIRST…

 

EMOM 9 Minutes of:

 

Minute 1: :45 Second Run

Minute 2: :45 Second Abmat Sit Ups

Minute 3: :45 Second KB Swings

50 Double Unders

 

WOD

50/40 Calorie Row

40 Wall Balls

30 DB Row

20 Bar Facing Burpees

10 Pull Ups

20 Bar Facing Burpees

30 DB Row

40 Wall Balls

50/40 Calorie Row

 

*25 Minute Cap