SUNDAY 03/04/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Movement Prep & Scaling

 

WOD

 

Partner WOD:

* Switch Each Round

* Score Is Max Reps @ Each Stations + Calories on AB

 

6 Rounds:

4 x Farmer’s Carry (70/50)

* Max Ball Slams

 

Rest 1 Minute

 

6 Rounds:

20 PullUps

* Max Thrusters (95/65)

 

Rest 1 Minute

 

6 Rounds:

40 DB Push Press (Each Side) (50/35)

* Max Meters On TF

 

Rest 1 Minute

 

6 Rounds:

20 Burpees To Target

* Max DeadLifts (135/95)

 

Rest 1 Minute

 

Buy-Out: Max Calories On AB In 3 Minutes

 

 

SATURDAY 03/03/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

EMOM9

 

1) 50 FT. Farmer’s Carry + 100 Meter Row Sprint

2) 10 PullUps (Or 10 Ring Rows)

3) 10 Russian KB Swing + :25 Seconds Plank Hold (On Elbows)

 

WOD

 

“18.2 + 18.2a”

 

18.2

1-2-3-4-5-6-7-8-9-10

Dumbbell Front Squats

Bar Facing Burpess

 

18.2a

1 Rep Max Clean (Can Be Power Squat)

 

***12 Minutes CAP For 18.2 And 18.2a

 

RX – 50/35, Two Foot Back + Forward On Burpees

Scaled – 35/20, Stepping Burpees Allowed

Masters 55+ – 35/20, Two Foot Back + Forward On Burpees

Scaled Masters 55+ – 20/10, Stepping Burpees Allowed

 

 

 

 

THURSDAY 03/01/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

EMOM 10

 

0-5 Squat Clean + Jerk x 2

5-9 Squat Clean + Jerk x 1

* Build Each Set

 

WOD

 

4 RFT (20 Minutes CAP)

 

400 Meter Run

10 Power Clean (115/75)

10 Push Press

 

TUESDAY 02/27/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

5 Rounds For Quality

 

Back Squats (2 Second Pause In Bottom) x 5

KB Windmill x 10 (Each Side)

Seated Dbl. KB Alternating Press x 10 (Each)

 

WOD

 

18 Minutes AMRAP

 

25 No P/U Burpee Box  Jump Over (24/20)

10 Sandbag/Ball Over Shoulder (100/50)

10 Toes To Bar

500 Meter Row/ 20 Calories Bike

 

SUNDAY 02/25/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Deadlift – Build To Heavy Triple In 15 Minutes

 

WOD

 

For Time:

 

1000 Meter Row

80 Wall Balls (20/14)

60 Shoulder To OH (115/75)

40 Bar Facing Burpees

20 HSPU

 

Finisher:

Hollow To Arch x 3 (Each Side)

Side Plank Hold x :20 Seconds (Each)

Kick-Up Practice x 10 Attempts Or HSPU Skill Work

 

SATURDAY 02/24/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

Partner Workout

*Divide Work As Needed Expect For Bike/Row

 

100 Calories Bike/Row – Switch Every 10 Calories

75 DB Hang Clean + Jerk (50/35)

50 DB Box Step Overs

25 Burpee Box Jump Overs

.25 TrueForm Run (Each)

25 Burpee Box Jump Overs

50 DB Thrusters

75 DB Hang Clean + Jerk

100 Calories Bike/Row

 

 

THURSDAY 02/22/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

EMOM12

 

1) 8 Barbell Strict Press (From Rack)

2) 10 K2E + 5 Burpees

3) :30 Seconds Arch Hold With PVC

 

WOD

 

3 Minutes Each Round:

 

10 Front Squat (135/95)

10 Box Jump (30/24)

Row For Max Calories

Rest 2 Minutes Between Rounds

 

x 5

 

* Score Is Calories Rowed

 

 

TUESDAY 02/20/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

4 Rounds For Quality

 

10 GHD/AbMat SitUps

10 Supinated BB Bent Over Row

10 S/L DB Deadlift (Each)

20/12 Calories Assault Bike AFAP

 

WOD

 

“14.1”

 

10 Minutes AMRAP

 

30 Double Unders

15 Power Snatch (75/55)

 

SUNDAY 02/18/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Movement Prep + Scaling Options

 

WOD

 

For Time:

 

100 Power Snatches (95/65)

50 Toes To Bar *Other Partner Hangs From Bar

50 HSPU

100 Calories Row *Other Partner Does AbMat SitUps

 

 

SATURDAY 02/17/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Movement Prep + Scaling Options

 

WOD

 

 

Hero WOD “Wes”

 

800 Meter Run With 25# Plate

Then…

14 Rounds

5 Strict PullUps

4 Burpee Box Jumps (24/20)

3 Power Clean (185/125)

Then…

800 Meter Run With 25# Plate