THURSDAY 12/14/17

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A) Tempo Front Squat (2 Second Pause In Bottom) – 3 Reps x 5 Sets @ 70%

*Use Your 1 RM From Last Week To Find % – Rest 2 Minutes Between Sets

+

B1) Y-Raise On Med-Ball x 10

B2) DB Bent Over Row x 10 (Each)

 

WOD

 

For Total Rounds

 

0:00-5:00

 

10 Calories Row

10 Box Jump Overs (24/20)

 

5:00-10:00

 

10 Pull Ups

10 Power Cleans (95/65)

 

10:00-15:00

 

10 Burpees

10 Wall Balls (20/14)

 

 

TUESDAY 12/12/17

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Movement Prep & Scaling

 

 

WOD

 

“The Sevens”

 

7 RFT:

 

7 HSPU

7 Thrusters (135/95)

7 Knees To Elbow

7 Deadlifts (245/165)

7 Burpees

7 KB Swings (70/53)

7 Pull Ups

SUNDAY 12/10/17

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

EMOM 6 – Hang Clean Pull + Hang Squat Clean

 

WOD

 

20 Minutes AMRAP

Partner Workout – Tunnel Style

 

12 Hang Squat Cleans (95/65)

10 Push Press

8 Burpees Over Bar

 

  • Top Of Every 5 Minutes- Each Partner Runs .2 Km

 

SATURDAY 12/9/17

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A1) Clean Grip Deadlift x 5

A2) DB Bench Press x 5

x5

 

WOD

 

EMOM 18

 

1- 6 Ball Over Shoulder + 6 Med Ball Squats (Bear Hug)

2- 12/10 Calories Row

3- Feet Elevated Ring Row x 10

 

THURSDAY 12/7/17

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

3 Rounds For Quality:

S/L Deadlift x 8 (Each)

Wall Squat x 10

X-Band Walk x 10 Steps (Each)

S/A DB Seated Press x 10 (Each)

  • Keep Other DB In Front Rack

+

 

Front Squat – Find 1RM in 12 Minutes

 

WOD

 

3 RFT

 

 

600M Run (.6Km TF)

15 Clean + Jerk (135/95)

9 Toes To Bar

 

TUESDAY 12/5/17

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A1) Romanian Deadlift – 2 Seconds Pause At Below Knee/Mid-Shin x 6-8 Reps (Week 3)

A2) Hollow To Arch x 4 Per Side

A3) Kick-Ups To Wall + :10 Second Hold (Or Free Standing) x 6-8

x4

 

WOD

 

EMOM 24

 

1- 10-12 Burpees

2- 15 Thrusters (95/65)

3- 10/8 Calories On Assault Bike

 

SUNDAY 12/3/17

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

S/A Farmer’s Carry x 2 Laps (Each Side)

Ring Push-Up x 10

Band Pull Apart x 10

Double Under Work x 1:00 Minute

x 4

 

+

 

EMOM 6 – Hang Snatch Pull + Power Snatch

 

WOD

 

8 Minutes AMRAP

 

 

10 Power Snatch (75/55)

20 Double Unders

 

SATURDAY 12/2/17

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Movement Review & Scaling

 

WOD

 

60 Hang Power Clean (115/75)

50 Box Jump Over (24/20)

40 Toes To Bar

30 Lateral Burpees Over Bar

20 Ring Dips

10 Strict Pull Ups

 

THURSDAY 11/30/17

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A1) Strict Pull-Up x 6-8 Reps

A2) Turkish Get-Up x 3 Reps (Each)

A3) Front Squat (2 Seconds Pause In Bottom) x 3

x3

 

WOD

 

EMOM 16

  1. 12/10 Calories On Rower
  2. 3 Power Cleans *Athlete Chooses Load – Can Build

 

 

TUESDAY 11/28/17

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A1) Romanian Deadlift x 8 Reps

A2) Arch Hold w/  PVC x :20 Seconds

A3) Banded Pull Downs x 10

x4

 

WOD

 

“12.3”

 

18 Minutes AMRAP

 

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toes To Bar