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
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
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
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
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
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
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
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
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