Archive for year: 2018

WARM UP

Trainer’s Choice

FIRST…

Skill

EMOM15 (:40/:20)

1- Double Unders

2- Banded Tempo Goblet Squat (@3330)

3- Rope Slams

4- Supinated DB Row (Pause 2 @ Top)

5- Sorensen Hold Or Superman Hold

WOD

25 Minutes – Strength Work Or Gymnastics

Technique Focused

Pick One Movement (Either From A Session You Missed From The Week Or Something You Want To Work On)

See Coach For More Specific Guidance

*Strict Press

*Bench Press

*Front Squat

*Back Squat

*Deadlift

*Clean/Snatch Pulls

or

Make-Up Class WOD From The Week

WARM UP

Trainer’s Choice

FIRST…

Skill

A1) Barbell Back Squat x 5 *Heavy Loading For All Sets, Not 5RM

A2) S/A Ring Row With 2 Pause @ Chest x 6 (Each Side)

A3) L-Sit Hold x Accumulate .25 Seconds (On Paralettes)

x5

WOD

Partner Workout:

14 Minutes AMRAP

Partners Switch After Each Full Round

12 DB Hang Squat Clean (50/35)

12 Toes To Bar**

**Partner Must Be Hanging From Bar Or Reps Don’t Count

WARM UP

Trainer’s Choice

FIRST…

Skill

WOD

“12 Days Of Christmas”

12 Days Of Christmas **40 Minutes CAP (Like The Song… 1… 2-1… 3-2-1… 4-3-2-1 etc…)

1 Clean & Jerk (155/105)

2 Muscle Up (Strict Pull-Ups With Band Or Without + Dips)

3 Bar Facing Burpees

4 Hang Squat Snatch

5 Burpees Over Bar

6 Push Press

7 Toes To Bar

8 Kb Swing (53/35)

9 Wall Ball (20/14)

10 Calories Row

11 HSPU (Or HR Push-Up)

12 400 Meter TF Run

WARM UP

Trainer’s Choice

FIRST…

Skill

A1) S/A Incline DB Bench Press *Hold Other DB Up- Arm Extended x 6

A2) Supinated Barbell Bent Over Row x 6

x4

+

B) Handstand Kick-Up Work (5 Minutes). Freestanding Or On Wall

WOD

Partner Workout:

7 Minutes To Complete:

30 Back Squats (185/135) *Other Partners Holds Barbell In Back Rack

30 Box Jumps (30/24)

30 HSPU *Other Partner Holds Handstand

x3

Sub For HSPU = HR Push-Ups (2:1)/Plank Hold

WARM UP

Trainer’s Choice

FIRST…

Skill

3 Minutes To Complete:

10 Calories Row

10 DB Hang Snatch (5/arm)

10 Handstand Push-Ups

*Pick A Number Of HSPU You Think You Can Complete Unbroken For All Sets

x5

WOD

Deadlift

5-5-5-5-5

*Rest 90 Seconds- 2 Minutes Between Sets