THURSDAY 11/16/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

EMOM 10

 

Clean Pull + 2 High Hang Power Clean

 

WOD

 

6 Minutes  AMRAP

6 Box Jumps (24/20)

8 Power Clean (75/55)

20 Double Unders

 

Rest 2 Minutes

 

9 Minutes AMRAP

6 Box Jumps

8 Toes To Bar

20 Double Unders

 

Finisher (Optional):

20-15-10

Hollow Rocks

Banded Face Pulls

DB Bicep Curl

 

TUESDAY 11/14/17

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WARM UP

Coaches Choice

 

FIRST…
Skill

 

A1) Strict Press (From Rack) 3 Reps x 5 Sets

A2) Bench Facing I-Y-T – 5 Reps x 5 Sets

A3) Hollow Hold – :30 Seconds x 5 Sets

 

WOD

 

EMOM22

 

  1. 6/4 Calories Assault Bike + 20 DU (Or Singles)
  2. .1 Km TF Sprint

 

 

SUNDAY 11/12/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

A1) Strict Press (From Rack) x 3 x 5

A2) S/L Glute Bridges x 8 Each Side – Slow & Controlled x 5

 

WOD

 

AMRAP 20

 

20 Calories Row

15 Dips

10 Turkish Get-Ups (50/35-DB)

 

 

SATURDAY 11/11/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Power Snatch Review

 

WOD

 

Chipper – 30 Minutes Cap

 

50 Wall Balls (20/14)

50  Power Snatch (95/65)

50 Calories Assault Bike (Or 75 Calories Row)

50 Front Squat

50 AbMat Sit-Ups (Or GHD)

x 2

THURSDAY 11/9/17

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WARM UP

 

 

3 Rounds For Quality

DB Press x 8 Reps (Each)

DB Ext. Rotation 8 Reps (Each) – No More Than 5# Plates

Scap Pull Up + Kip Swing x 5+5

Hollow To Arch x 3 (Each Side)

 

FIRST…
Skill

 

Push Press + Push Jerk x 2 x 6 Sets

 

WOD

 

Metcon:

 

AMRAP 9

 

6 Push Jerk (135/95)

6 Bar Facings Burpees

6 Pull- Ups

 

 

TUESDAY 11/7/17

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WARM UP

 

10 Minutes Coaches Choice

 

FIRST…
Skill

 

EMOM 10

 

  1. 3 Clean Pulls
  2. Clean + Front Squat x 2

 

WOD

 

4 RFT

 

 

10 Cleans (Squat) (115/75)

20 Box Jump Overs (24/20)

400M TF Run

 

SUNDAY 11/5/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

 

EMOM8

Clean Pull + Hi-Hang Clean + Hang Clean

*Build Each Set

 

WOD

 

Partner WOD:

 

25 Minutes AMRAP

 

4 Hang Power Clean (115/75)

6 Box Jumps (24/20)

8 Burpees Over Bar

 

  • Each Partner Does Movement Then On To The Next – Ex: Partner A Does 4 HPC Then Partner B Does 4 HPC, etc…

SATURDAY 11/4/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

 

15 Minute Warm-Up (Including Movement Preparation + Scaling)

 

WOD

 

Metcon:

 

 

AMRAP30:

 

500 Meter Row

400 Meter Run

3 Rounds Of “Cindy”

*Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

 

 

THURSDAY 11/2/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

3 Rounds For Quality:

 

Banded Pull Apart x 10

Chin-Ups With Negative Or Supinated Ring Rows x 3-6 Reps (3-5 Second Lower)

Tempo Tricep Push-Ups x 8 (2 Second Lower Down)

Sorensen Hold x :20 Seconds

+

EMOM8

4-6 HSPU + 5 Burpee Box Jumps (Pick A Number Of HSPU You Can Maintain For All Sets)

 

WOD

 

Metcon:

 

4RFT

 

30 Deadlifts (135/95)

500 Meter Row