SATURDAY 01/13/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Movement Prep & Scaling Options

 

WOD

 

“Angie”

 

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Squats

 

 

THURSDAY 01/11/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

4 Rounds For Quality:

Front Rack BB Step Ups x 10 (Each Side)

Bottoms Up KB Press x 10 (Each Side)

Kick-Up Practice + Handstand Hold – :30 Seconds

x4

 

WOD

 

EMOM 20

 

1) 5 Thrusters (95/65) + 5 Burpees

2) Dead Hang On Bar

 

TUESDAY 01/09/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A1) Clean Grip Deadlift – 7 Reps x 4 Sets

A2) Seated Straight Arm Pull Down x 8 x 4

 

WOD

 

3 RFT (30 Minutes CAP)

 

3 Rope Climbs

6 Push Jerks (155/105)

12 Deadlifts

24 GHD/AbMat Sit-Ups

48 Wall Balls

 

 

SUNDAY 01/07/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

4 Rounds For Quality

 

Hollow Rock x 10

Arch Rocks x 10

Kip Swing x 5

KB Bottoms Up Press x 8 (Each)

 

WOD

 

EMOM 18

 

  1. 6 DB Burpee Step Up (35/20)
  2. 30 Double Unders (60 Singles)
  3. 10 T2B (No More Than 2 Sets)

 

 

 

SATURDAY 01/06/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Movement Prep & Scaling Options

 

WOD

 

Hero WOD “Glen” – 45 Minutes CAP

 

30 Cleans + Jerks (135/95)

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

 

TUESDAY 01/02/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Clean Grip Deadlift – 2 Seconds Pause @ Knee – 5 Reps x 4 Sets

 

WOD

 

27-21-15-9

 

Wallballs (20/14)

Sumo Deadlift High Pulls (75/55)

Box Jumps (24/20)

Push Presses (75/55)

Calorie Row