Saturday 3/25/17

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WARM UP
Trainer’s Choice

 

FIRST…

Every 2 Minutes for 10 Minutes:
6 Bench Press
2 Lap KB Farmer’s Carry

 

*For the bench press, build up to a challenging set (80%)

 

WOD
In teams of 4:

 

AMRAP 22 minutes of:

 

250 Meter Row
15 Burpees
20 Wall Balls
25 KB Swings

*In this workout, teammates cannot move onto the next station until the person in front of them completes their station (stadium style).
Partner 1 starts on the rower, when partner 1 completes a 250m partner 1 moves to burpees.  Partner 2 begins on the rower.  When Partner 1 finishes burpees they then move to wall balls. When partner 2 completes the row they move to burpees.  Partner 3 then begins the row.  And so on and so forth.  If you do not understand, don’t worry.
LEVEL 1:
6/8lb Wall Balls
18/26lb Swings
LEVEL 2:
8/14lb Wall Balls
26/35lb KB Swings
LEVEL 3:
14/20lb Wall Balls
35/55lb KB Swings

Thursday 3/23/17

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WARM UP
Trainer’s Choice

 

FIRST…
EMOM 12 Minutes of:

 

MINUTE 1: .8 Mile Run
MINUTE 2: 10 Burpees
MINUTE 3: 20 Abmat Sit Ups
MINUTE 4: 8/10 Calorie Bike

 

WOD
AMRAP 18 Minutes of

 

30 Power Cleans
30 Shoulder to Overhead
30 Overhead Plated Lunges
30 Calorie Row
30 Toes to Bar or Knees to Chest

 

 

LEVEL 1:
35/45lb Power Clean/Shoulder to Overhead
10/25lb Overhead Plated Lunges

 

 

LEVEL 2:
45/65lb Power Clean/Shoulder to Overhead
25/35lb Overhead Plated Lunges

 

 

LEVEL 3:
65/95lb Power Clean/Shoulder to Overhead
35/45lb Overhead Plated Lunges

 

Tuesday 3/21/17

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WARM UP
Trainer’s Choice

 

FIRST…

Every 2 Minutes for 12 Minutes of:

 

5 Power Snatch
8/10 Calorie Bike or 10/12 Calorie Row
12 Goblet Squats

 

*Build up to tough set of 5 power snatches (80%)

 

WOD
AMRAP 15 Minutes of:

 

21 KB Swings
15 Walll Balls
9 Overhead Squats

 

CASH OUT: .2 Mile Run or 600 Meter Row (to be completely immediately after AMRAP)

 

 

LEVEL 1:
18/26lb KB Swings
6/8lb Wall Balls
15/25lb Overhead Squats

 

LEVEL 2:
26/35lb KB Swings
8/14lb Wall Balls
35/45lb – 45/65lb Overhead Squats

 

 

LEVEL 3:
35/55lb KB Swings
14/20lb Wall Balls
65/95lb Overhead Squats

Sunday 3/19/17

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WARM UP
Trainer’s Choice

 

FIRST…
Every :90 for 6 Minutes (4 rounds) of:

 

5 Push Ups
10 Sumo Deadlift High Pulls w/barbell
15 Air Squats

 

 

WOD
4 Rounds of:

 

.1 Mile Run or 300 Meter Row
20 Thrusters
15 Front Rack Step Back Lunges
10 Pull Ups
5 Burpees

 

*22 Minute time cap

 

LEVEL 1:
35/45lb Sumo Deadlift High Pulls/Thrusters/Lunges
15 Ring Rows

 

LEVEL 2:
45/65lb Sumo Deadlift High Pulls/Thrusters/Lunges

 

LEVEL 3:
65/95lb Sumo Deadlift High Pulls/Thrusters/Lunges

Saturday 3/18/17

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WARM UP
Trainer’s Choice

 

FIRST…

EMOM 15 Minutes of:

 

MINUTE 1: .08 Mile Run
MINUTE 2: 10 Burpees
MINUTE 3: 8/10 Calorie Bike
MINUTE 4: 20 Russian KB Swings
MINUTE 5: 10/12 Calorie Row

 

*If you can not complete any of the following minutes by the :45 mark, rest the remaining time.

 

WOD
“Open 17.4”

 

AMRAP 13 Minutes of:

 
55 Deadlifts
55 Wallballs
55 Calorie Row
55 Handstand Push-ups

 

LEVEL 1:
35/45lb Deadlifts
6/8lb Wall Balls
DB Push Press or Handstand Push Ups to Abmat

 

LEVEL 2:
65/95 – 105/155lb Deadlifts
8/14lb Wall Balls
Handstand Push Ups to Abmat or Handstand Push Ups

 

LEVEL 3:
155/225lb Deadlifts
14/20lb Wall Balls
Hand Stand Push Ups

Thursday 3/16/17

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WARM UP
Trainer’s Choice

 

FIRST…
Every 2:30 Minutes for 10 Minutes of:

 

.08 Mile Sprint or 250 Meter Row Sprint
15 Abmat Sit Ups
15 Goblet Squats

 

WOD
“Metal Medley”

 

Teams of 3:

 

For time:

 

75/100 Calorie Row
75 Power Cleans
50 Barbell Burpees

 

75/100 Calorie Row
75 Front Squats
50 Barbell Burpees

 

75/100 Calorie Row
75 Push Jerks
50 Barbell Burpees

 

*30 Minute Cap.  1 person working at a time.  Fast reps, small sets & quick transitions are all key here.  Bottom teams must complete .25 run immediately after workout

 

 

LEVEL 1:
35/45lb Power Clean/Front Squat/Push Jerk

LEVEL 2:
55/85lb Power Clean/Front Squat/Push Jerk

 

LEVEL 3:
85/115lb Power Clean/Front Squat/Push Jerk

TUESDAY 3/14/17

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WARM UP
Trainer’s Choice

 

5 & 6AM WOD

“Deck of Cards”

 

OR

 

AT HOME WOD

 

AFAP (As Fast As Possible ) – 5 Minute Shovel Buy in…no rounding of your backs here!!

 

Into 10 Rounds of:

 

15 Push Ups
15 Jump Squats
15 Burpees
15 Sit-Ups

 

*Post time on our FB page.

Sunday 3/12/17

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WARM UP
Trainer’s Choice

 

FIRST…
Every 2 Minutes for 12 Minutes of:

 

1 Rope Climb
10 Russian KB Swings
15 Barbell Roll Outs

 

WOD

 

AMRAP 20 minutes of:

10 Burpee Jumping Pull Ups
10 Deadlifts
10 Calorie Row
30 Double Under’s or 75 Single Under’s

 

*Use a pull up bar 6 inches above reach.

 

LEVEL 1:
35/45lb Deadlift

 

LEVEL 2:
65/95lb – 95/135lb Deadlift

 

LEVEL 3:
125/185lb Deadlift

Saturday 3/11/17

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WARM UP
Trainer’s Choice

 

WOD

36 Dumbbell Bench Press
36 Ring Dips or Bench Dips
36 Pull Ups or Assisted Pull Ups or Ring Rows
36 Power Cleans
36 Push Press
36 Back Squats
36 Back Rack Lunges
36 Burpees
+
1 Mile Run
*The run can be done at any point during the workout and can be broken up as needed.  If you can not run, you will row 2,000 Meters, also broken up as needed.  36 minute cap.
LEVEL 1:
35/45lb Power Clean/Push Press/Back Squat/Lunges

LEVEL 2:
45/65lb – 55/85lb Power Clean/Push Press/Back Squat/Lunges

LEVEL 3:
85/115lb Power Clean/Push Press/Back Squat/Lunges

Thursday 3/9/17

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WARM UP
Trainer’s Choice

 

FIRST…
Every 2 Minutes for 12 Minutes of:

 

5 Pause Back Squats (3 second pause at the bottom)
150M Row Sprint

 

*Build up in weight to 75%.  Try to avoid bouncing out of the bottom position.

 

WOD
5 Rounds of:

 

5 Handstand Push Ups or 2 Wall Climbs
10 Pistols or 20 Air Squats
15 Toes to Bar or Knees to Chest
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

 

*20 Minute Cap

 

LEVEL 1:
35/45lb Deadlift/Hang Power Clean/Push Jerk

 

LEVEL 2:
55/85lb Deadlift/Hang Power Clean/Push Jerk

 

LEVEL 3:
105/155lb Deadlift/Hang Power Clean/Push Jerk