Archive for year: 2017

WARM UP
Trainer’s Choice

FIRST…
EMOM 12 Minutes of:

MINUTE 1: 40 Second Rope Slams
MINUTE 2: 30 Double Under’s or 60 Single Under’s
MINUTE 3: 20 KB Swings
MINUTE 4: 10 Calorie Row or Bike

WOD
AMRAP 16 Minutes of:

6 Burpees Over Bar
8 Overhead Squats
10 Pull Ups or Ring Rows
.12 Mile Run or 250 Meter Row

 
LEVEL 1:
25/35lb Overhead Squats

LEVEL 2:
35/45 – 45/65lb Overhead Squats

LEVEL 3:
65/95lb Overhead Squats

WARM UP
Trainer’s Choice

FIRST…
Every 2 Minutes for 10 Minutes of:

.8 Mile Run or 200 Meter Row
10 Abmat Sit Ups
20 Double Unders or 40 Single Under’s

WOD

“The Crippler”

5 rounds of:

10 Front squats
15 Barbell Stationary Lunges
20 Wall Balls
25 Box Jumps or Step Ups

*22 Minute Cap

LEVEL 1:
35/45lb Front Squat/Lunges
6/8lb Wall Balls
20/20″ Box Jump or Step Ups

LEVEL 2:
55/85lb Front Squat/Lunges
8/14lb Wall Balls
20/20″ Box Jump or Step Ups

LEVEL 3:
85/115lb Front Squat/Lunges
14/20lb Wall Ball
20/20″ Box Jumps

WARM UP
Trainer’s Choice

FIRST…
Every 2 Minutes for 12 Minutes of:

 
3 Front Squats
1-2 Rope Climbs
8/10 Calorie Row or 8/10 Calorie Bike or 25 Double Under’s (your choice)

*Build up to a heavy front squat set (90%).  Bar is taken from the rack.

WOD

AMRAP 16 Minutes of:

300 Meter Row
5 Squat Cleans
7 Shoulder to Overhead
9 KB Swings

LEVEL 1:
35/45 Squat Cleans/Shoulder to Overhead
18/26lb KB Swings

LEVEL 2:
45/65lb Squat Cleans/Shoulder to Overhead
26/35lb KB Swings

LEVEL 3:
65/95lb Squat Cleans/Shoulder to Overhead
35/55lb KB Swings

WARM UP
Trainer’s Choice

FIRST…

Every 2 Minutes for 12 Minutes of:

.1 Mile Run
10 KB Swings
5 Goblet Squats

WOD

6 rounds of:

10 Deadlifts
10 Wallballs
10 Toes to Bar
10 Burpee Box Jump Overs

LEVEL 1:
45/65lb Deadlifts
6/8lb Wall Balls
15 Abmat Sit Ups or Knees to Chest
Burpee Step Ups or Jump Overs

LEVEL 2:
65/95 – 105/155lb Deadlifts
8/14lb Wall Balls
Knees to Chest or Toes to Bar
Burpee Step Ups or Jump Overs

LEVEL 3:
155/225lb Deadlifts
14/20lb Wall Balls
Toes to Bar
Burpee Jump Overs

WARM UP
Trainer’s Choice

FIRST…

Every 2 Minutes for 10 Minutes:
4 Back Squats + 6 Lunges
20 Double Under’s or 60 Single Under’s

*Bar is taken off rack.  Build up to a heavy weight.

WOD

4 Rounds of:

.15 Mile Run or 300 Meter Row
20 Power Snatch
25 Overhead Plated Lunges
30 KB Swings

LEVEL 1:
25/35lb Power Snatch
10/25lb OH Plated Lunges
18/26lb KB Swing

LEVEL 2:
35/55lb Power Snatch
25/35lb OH Plated Lunges
26/35lb KB Swing

LEVEL 3:
55/75lb Power Snatch
35/45lb OH Plated Lunges
35/55lb KB Swing