Saturday 2/18/17

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WARM UP
Trainer’s Choice

 

WOD

EMOM 36 Minutes of:

 

MINUTE 1: 10 KB Swings + 5 Pull Ups
MINUTE 2: 12 – 15 GHD Sit Ups or 20 Abmat Sit Ups
MINUTE 3: 8/10 Calorie Assault Bike
MINUTE 4: 7 Thrusters + 5 Burpees
MINUTE 5: 10/12 Calorie Row
MINUTE 6: REST

 

LEVEL 1:
18/26lb KB Swings
8 – 10 Ring Rows
35/45lb Thrusters

 

LEVEL 2:
26/35lb KB Swings
Assisted Pull Ups or Pull Ups
45/65lb Thrusters

LEVEL 3:
35/55lb KB Swings
Pull Ups
65/95lb Thrusters

 

Thursday 2/16/17

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WARM UP
Trainer’s Choice

 

FIRST…
EMOM 9 Minutes of:

 

MINUTE 1: .1 Mile Run
MINUTE 2: 18 KB Swings
MINUTE 3: 1 Minute Plank Hold (1 straight, 1 left, 1 right)

 

*If you can not complete the run during the minute you will have a 7 burpee penalty for each time the run is not finished.  Burpee penalty to be done immediately after EMOM.

 

WOD

10 Rounds of:

 

5 Power cleans
10 Toes to bar
15 Wall balls

*20 Minute Cap
LEVEL 1:
35/45lb Power Cleans
15 Abmat Sit Ups or Knees to Chest
 6/8lb Wall Balls
LEVEL 2:
55/85lb – 65/95lb Power Cleans
Knees to Chest or Toes to Bar
8/14lb Wall Balls
LEVEL 3:
105/155lb
Toes to Bar
14/20lb Wall Balls

Tuesday 2/14/17

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WARM UP
Trainer’s Choice

 

FIRST…
EMOM 12 Minutes of:

 

MINUTE 1: Calorie Bike
MINUTE 2: Pistols (1 legged squat)
MINUTE 3: Calorie Row
MINUTE 4: Double Under’s or Single Under’s

 

:40 Seconds of each movement

 

WOD

AMRAP 15 Minutes of:

 

5 Push Press
10 Deadlifts
15 Box Jumps or Step Ups

 

LEVEL 1:
35/45lb Push Press/Deadlifts
20/20″ Step Ups or Box Jumps
LEVEL 2:
45/65lb – 65/95lb Push Press/Deadlifts
20/24″ Step Ups or Box Jumps
LEVEL 3:
85/115lb Push Press/Deadlifts
20/24″ Box Jumps

Sunday 2/12/17

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WARM UP
Trainer’s Choice

 
FIRST…
Every 3 Minutes for 12 Minutes of:

 
5 Back Squats
8 Back Rack Lunges
10 GHD Back Extensions

 

*Bar is taken from the rack, build up to a heavy set.  Option to add weight for the back extension by holding onto a plate.

 

WOD
AMRAP 16 Minutes of:

 
14 Dumbbell Squat Clean Thrusters
12 Calorie Row
.1 Mile Run
8 KB Swings (heavier then normal)

 

LEVEL 1:
10/20lb DB Squat Clean Thrusters
18/26lb KB Swings

 

LEVEL 2:
25/35lb DB Squat Clean Thrusters
26/35lb – 44/55lb KB Swings

 

LEVEL 3:
35/55lb DB Squat Clean Thrusters
55/70lb KB Swings

Saturday 2/11/17

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WARM UP
Trainer’s Choice

 

FIRST…
EMOM 9 Minutes of:

 

MINUTE 1: 10-15 GHD Sit Ups
MINUTE 2: 30 Double Under’s or 60 Single Under’s
MINUTE 3: 3 Wall Walks

 

WOD

“Fight Gone Bad”

 

3 rounds for max reps of:

 

1:00 Wallball

1:00 Sumo Deadlift High-pull

1:00 Box Jump

1:00 Push Press

1:00 Calorie Row

1:00 REST

 

LEVEL 1:
6/8lb Wall Ball
25/35lb SDHP
20/20″ Step Ups or Box Jumps
35/45lb Push Press

 

LEVEL 2:
8/14lb Wall Ball
35/55lb SDHP
20/20″ Step Ups or Box Jumps
45/65lb Push Press

 

LEVEL 3:
14/20lb Wall Ball
55/75lb SDHP
20/20″ Step Ups or Box Jumps
55/75lb Push Press

Thursday 2/9/17

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WARM UP
Trainer’s Choice

 

FIRST…
AMRAP 8 Minutes of:

 

1 Rope Climb or 8 Ring Rows
10 Goblet Squats
8 Calorie Bike or Row

 

WOD
1 Mile Run
100 KB Swings
80 Box Jumps
60 Medball Push Up Pass

 

*Break this workout up as needed.  22 Minute Cap

 

LEVEL 1:
18/26lb KB Swings
20/24″ Step Ups or Box Jumps

 

LEVEL 2:
26/35lb KB Swings
20/24″ Step Ups or Box Jumps

 

LEVEL 3:
35/55lb KB Swings
20/24″ Box Jumps

Tuesday 2/7/17

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WARM UP
Trainer’s Choice

 

FIRST…
EMOM 12 Minutes:

 

MINUTE 1: 20 Abmat Sit Ups
MINUTE 2: 10 – 15 GHD Back Extensions
MINUTE 3: 8 – 10 Strict Toes to Bar

 

 

WOD

5 Rounds of:

 

30 Wall Balls
6 Power Clean & Jerks
15 Burpee Pull Ups (no press on the burpees)

 

REST 2 minutes and Row 500M as fast as possible.

 

22 Minute Cap.

 

LEVEL 1:
6/8lb Wall Ball
35/45lb Power Clean & Jerk

 

LEVEL 2:
8/14lb Wall Ball
46/65 – 65/95lb Power Clean & Jerk

 

LEVEL 3:
14/20lb Wall Ball
95/135lb Power Clean & Jerk

Sunday 2/5/17

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WARM UP
Trainer’s Choice
FIRST…
.25 Mile Time Trial

 

*This should be done as fast as possible.  We’ll do this again in a few weeks to test for improvements.  Enjoy ;o)

 

WOD
Every Minute On the Minute (EMOM) 30 Minutes of:

 

MINUTE 1: 10/12 Calorie Row – SPRINT!
MINUTE 2: 15 KB Swings
MINUTE 3: 30 Double Under’s OR 10 Burpees OR 8/10 Calorie Bike
MINUTE 4: 10 Deadlifts
MINUTE 5: 1 Round of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Air Squats)

 

*Deadlifts decrease by 2 reps and weight increases every round (10, 8, 6, 4 & 2)

 

Saturday 2/4/17

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WARM UP
Trainer’s Choice

 

WOD
AMRAP 14 Minutes of:

 

40 Push Press
30 Box Jumps
20 Calorie Row or Bike
10 Toes to Bar

 

REST 4 MINUTES

 

AMRAP 14 Minutes of:
.1 Mile Run
20 Dumbbell Snatch
30 Wall Balls
40 Overhead Plated Lunges

 

LEVEL 1:
25/35lb Push Press
20/24″ Step Ups
15 Abmat Sit Ups
15/25lb DB Snatch
6/8lb Wall Balls
10/25lb Overhead Plated Lunges

 

LEVEL 2:
35/55lb Push Press
20/24″ Step Up or Box Jumps
15 Abmat Sit Ups or Knees to Chest
25/35lb DB Snatch
8/14lb Wall Balls
25/35lb Overhead Plated Lunges

 

LEVEL 3:
55/75lb  Push Press
20/24″ Box Jumps
Toes to Bar
35/55lb DB Snatch
14/20lb Wall Balls
35/45lb Overhead Plated Lunges

 

 

Thursday 2/2/17

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WARM UP
Trainer’s Choice

 

FIRST…

 

Every 2 Minutes for 10 Minutes of:

 

4 Deadlift
2 Hang Squat Cleans
1 Push Jerk
20 Double Under’s or 40 Single Under’s

 

*Build up in weight to a heavy set.  Use this part to gauge what weight you want to use for the next part of the workout.

 

WOD

 

AMRAP 18 Minutes of:

 

4 Hang Squat Cleans
8 Bar Facing Burpees
12 Pull Ups or Ring Rows
16 Abmat Sit Ups

LEVEL 1:
35/45lb Squat Clean

LEVEL 2:
45/65lb -65/95lb Squat Cleans

LEVEL 3:
95/135lb  – 105/155lb Squat Cleans