SUNDAY 11/26/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

4 Rounds For Quality

 

Barbell Bench Press x 10

L-Sit On Parallettes x Accumulate :30 Seconds

Double Under/Single Under Work x 1:00

Seated Single Arm Shoulder Press x 10 (Each)

 

WOD

 

10 Minutes AMRAP

 

5 Power Cleans (95/65)

5 Thrusters (95/65)

250 Meter Row

 

 

 

 

SATURDAY 11//25/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Build To Heavy Single (10 Minutes): Push Press + Push Jerk

 

WOD

 

20 Minutes AMRAP

 

2 Rope Climb

8 Front Squat (115/75)

10 Push Press

12 Lateral Burpess Over Bar

 

 

 

 

THURSDAY 11/23/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

THANKSGIVING PARTNER WORKOUT

 

“Puffin’ For The Stuffin” 37 Minute Cap

*Switch As Needed Throughout

 

100 Box Jumps (24/20)

400 Meter TF Run

50 BB Front Rack Lunges (135/95)

400 Meter TF Run

100 Toes To Bar

400 Meter TF Run

50 Synchro Burpees Over Bar

400 Meter TF Run

100 AB Mat Sit-Ups (Option GHD)

400 Meter TF Run

50 Power Cleans (135/95)

 

TUESDAY 11/21/17

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A1) Romanian Deadlift 8 Reps x 5 Sets

A2) Strict T2B (With Partner) 5 Reps x 5 Sets

 

WOD

 

EMOM 24:

 

Minute 1 – 10 Burpee Box Jump Overs (24/20)

Minute 2 – 20 Double Unders + 12 Kettlebell Swings (53/35)

Minute 3 – 8/6 Calorie Assault Bike

SUNDAY 11/19/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

8 Minutes Of Rowing Tech Work

  • Legs Only Drill
  • Arms Only Drill
  • Cadence/Timing

+

 

A1) BB Front Rack Step-Up – 6 Reps (Each Side) x 3 Sets

A2) Good Mornings x 8 Reps x 3 Sets

 

WOD

 

“Jackie”

 

For Time:

1000 Meter Row

50 Thrusters (45/35)

30 Pull Ups

 

SATURDAY 11/18/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

 

WOD

 

“Tour De Armazém”

 

For Time:

Cash In: 150 Wall Balls (Break-Up As Needed)

 

15/10 Calories Assault Bike

*DB Walking Lunges (50/35)

 

15/10 Calories Assault Bike

*Toes To Bar

 

15/10 Calories Assault Bike

*DB Hang Power Cleans

 

15/10 Calories Assault Bike

*Handstand Hold

 

15/10 Calories Assault Bike

*No P/U Burpee Box Jumps

 

15/10 Calories Assault Bike

*Rope Climbs (Scale=Ring Rows)

 

15/10 Calories Assault Bike

*GHD or Ab-Mat Sit-Ups

 

THURSDAY 11/16/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

EMOM 10

 

Clean Pull + 2 High Hang Power Clean

 

WOD

 

6 Minutes  AMRAP

6 Box Jumps (24/20)

8 Power Clean (75/55)

20 Double Unders

 

Rest 2 Minutes

 

9 Minutes AMRAP

6 Box Jumps

8 Toes To Bar

20 Double Unders

 

Finisher (Optional):

20-15-10

Hollow Rocks

Banded Face Pulls

DB Bicep Curl

 

TUESDAY 11/14/17

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WARM UP

Coaches Choice

 

FIRST…
Skill

 

A1) Strict Press (From Rack) 3 Reps x 5 Sets

A2) Bench Facing I-Y-T – 5 Reps x 5 Sets

A3) Hollow Hold – :30 Seconds x 5 Sets

 

WOD

 

EMOM22

 

  1. 6/4 Calories Assault Bike + 20 DU (Or Singles)
  2. .1 Km TF Sprint

 

 

SUNDAY 11/12/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

A1) Strict Press (From Rack) x 3 x 5

A2) S/L Glute Bridges x 8 Each Side – Slow & Controlled x 5

 

WOD

 

AMRAP 20

 

20 Calories Row

15 Dips

10 Turkish Get-Ups (50/35-DB)

 

 

SATURDAY 11/11/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Power Snatch Review

 

WOD

 

Chipper – 30 Minutes Cap

 

50 Wall Balls (20/14)

50  Power Snatch (95/65)

50 Calories Assault Bike (Or 75 Calories Row)

50 Front Squat

50 AbMat Sit-Ups (Or GHD)

x 2