Archive for year: 2017

Warm Up
Trainer’s Choice

First…

EMOM 9 Minutes of:

MINUTE 1: 8/10 Calorie Bike
MINUTE 2: 20 Weighted Abmat Sit Ups
MINUTE 3: 15 Russian KB Swings

WOD
In teams of 2:

.25 Mile Partner Run (at same time)
60 KB Swings
50 Deadlifts
40 Push Press
30 Burpees

40 Push Press
50 Deadlifts
60 KB Swings
.25 Mile Partner Run (at same time)

*One person works while the other rests, split reps evenly.  25 Minute Cap

LEVEL 1:
18/26lb KB Swings
35/45lb Deadlift/Push Press

LEVEL 2:
26/35lb KB Swings
55/85lb – 75/115lb

LEVEL 3:
35/55lb KB Swings
105/155lb Deadlift
85/115lb Push Press

Warm Up 
Trainer’s Choice

First…

EMOM 12 Minutes of:

MINUTE 1: 40 Second TRX Mountain Climbers
MINUTE 2: 40 Abmat Sit Ups
MINUTE 3: 40 Second TrueForm
MINUTE 4: 40 Second Goblet Squats

WOD

AMRAP 18 Minutes of:

15 Push Press
12 Front Squats
9 Box Jumps Overs
6 Push Ups

LEVEL 1:
35/45lb Push Press/Front Squat
20/24″ Box Step Ups or Box Jump Overs
Modified Push Ups or Push Ups

LEVEL 2:
45/65lb Push Press/Front Squat
20/24″ Box Step Ups or Box Jump Overs
Modified Push Ups or Push Ups

LEVEL 3:
65/95lb Push Press/Front Squat
20/24″ Box Jump Overs
Push Ups

Warm Up
Trainer’s Choice

First…
EMOM 12 Minutes of:

MINUTE 1: 8/10 Calorie Bike
MINUTE 2: 10 Weighted Step Ups
MINUTE 3: 8 – 10 Ring Dips or 14 Box Dips
MINUTE 4: 20 Abmat Sit Ups

WOD
AMRAP 18 Minutes
20 Back Squats
10 Burpees

20 Deadlifts
10 Burpees

20 KB Swings
10 Calorie Row

*Barbell is taken from the ground for the back squats.  If necessary use 2 bars.

LEVEL 1:
35/45lb Back Squats/Deadlifts
18/26lb KB Swings

LEVEL 2:
45/65 – 55/85lb Back Squats/Deadlifts
26/35lb KB Swings

LEVEL 3:
85/115lb Back Squats/Deadlifts
35/55lb KB Swings