Archive for month: January, 2018

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

12 Minutes AMRAP (For Quality)

:30 AB Sprint

6 DB Rows (Each Side)

8 S/L DB Deadlift (Each Side)

12 AB Mat SitUps (Or GHD)

 

WOD

 

18 Minutes To Complete

 

40 Deadlift (135/95)

40 Bar Facing Burpees

30 Deadlift (155/105)

30 Bar Facing Burpees

20 Deadlift (175/125)

20 Bar Facing Burpees

10 Deadlifts (195/135)

10 Bar Facing Burpees

 

Remaining Time: Max Calories On Assault Bike

 

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

EMOM 10

 

1) DB Bench Press x 15

2) GHD Sit-Ups (Or Ab Mat- 20) x 10

 

WOD

 

“15.5”

 

27-21-15-9

 

Row (Calories)

Thrusters (95/65)

 

 

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A) Build To Heavy Single Strict Press (8 Minutes)

+

B) Strict Press – 60% Of HS x 10 Reps x 3 Sets

 

WOD

 

20 Minutes AMRAP

 

10 Pull-Ups

20 Hung Squat Clean (115/75)

30 HR Push-Ups

400 Meter Run (TF)

 

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

 

WOD

 

Partner WOD

*Switch/Divide Reps As Needed

*Partner Must Hang From Bar While Doing T2B

*Each Partner Does 250M Row Between Couplets/Other Partner Does OH Plates Hold

 

Partner Workout

 

Buy In: 50 Burpees (Each Partner)

**Cant Start Until Both Partners Are Done With Burpees

 

50 Wall Balls (20/14)

50 T2B *Partner Hangs From Bar

250 Meter Row *Each Partner

40 Wall Balls

40 T2B

250 Meter Row/Farmer’s Carry

30 Wall Balls

30 T2B

250 Meter Row/Farmer’s Carry

20 Wall Balls

20 T2B

250 Meter Row/Farmer’s Carry

10 Wall Balls

10 T2B

 

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Build To Heavy Single Deadlift

 

 

WOD

 

EMOM 24

 

1. 8 Deadlift @ 60% Of Heavy Single
2. 15 Ring Push-Ups
3. 10 DB Burpees
4. 12/10 Calories Row