THURSDAY 02/15/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

4 Rounds For Quality

 

250 Meter Row

Barbell Dumbbell Strict Press x 10 *Build Each Round

Tempo Strict Pull-Up (2 Seconds Lower Down, 2 Pause At Top) x 5

Ring Dips x 10

 

WOD

 

“Cupid’s Arrow”

 

Partner Workout

 

20 Minutes AMRAP – Tunnel Style

 

7 PullUps

14 Wall Balls (20/14)

35′ S/A OH Walking Lunges (50/35)

 

*Top Of Every 4 Minutes Complete 7 Synchro Burpees

TUESDAY 02/13/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

EMOM12

 

1) 3 DL + 3 HPC + 3 S2O – Must Be Unbroken (155/105)

2) 5 No P/U Burpee + :20 Seconds AB Sprint

 

WOD

 

25 Minutes CAP

 

Buy In: 100 Ab Mat SitUp

50 Front Squats (135/95)

20 Calories Bike/ Row

5 Rope Climbs

20 Calories Bike/ Row

50 Front Squats

 

 

SUNDAY 02/11/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

4 Rounds For Quality

Strict ChinUps x 5-10

Hollow Rocks x 10

Arch Rocks x 10

Seated S/A Strict Press x 10 (Each)

10/7 Calories Row Sprint

 

 

WOD

 

16 Minutes AMRAP

 

100 Wall Balls (20/14)

50 Toes To Bar

100 Calories Row

 

 

SATURDAY 02/10/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

Partner WOD

*Switch As Needed

 

100 Thrusters (95/65)

25 Calories Row

100 KB Swings “Partner Hangs From Bar”

25 Calories Bike

100 Goblet Squats

.25 Mile Run TrueForm (Each Partner)

100 KB Swings “Partner Hangs From Bar”

25 Calories Row

100 Burpees Over BB

 

 

THURSDAY 02/08/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

EMOM 12

 

  1. 40 Double Unders (80 Singles)
  2. 10 PullUps
  3. 15 Ring Dips (Or Jumping Ring Dips)

 

 

WOD

 

16 Minutes AMRAP

 

10-20-30-40

 

Hang Power Clean (75/55)

No P/U Burpee

Air Squat

AbMat SitUp

 

 

TUESDAY 02/06/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A1) Back Squat x 10 x 4 – (Build To Heavy Set Of 10)

A2) Hollow Back x 15 x 4

 

WOD

 

“180127”

 

20 Minutes AMRAP

 

10 Chest-To-Bar PullUps

15 PushUps

20 Single Leg Squats, Alternating

 

*After Every 3 Rounds, Run 400 Meters

 

 

SUNDAY 02/04/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Movement Prep & Scaling Options

 

WOD

 

Partner Workout

 

*Break Up As Needed

 

0-10:00 – AMRAP

12 Ball/Bag Over Shoulder (100/50)

24 HR PushUp

36 Squat With Ball Or Bag

10:00-20:00 – AMRAP

*Add 10 Reps Each Round

10 DB Snatch (50/35)

10 Calories On Rower

20:00-25:00

Max Burpee PullUps (Sub= 5 RR + 2 Burpee)

 

 

 

 

 

SATURDAY 02/03/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Movement Prep & Scaling Options

 

15 Minutes Warm Up Including:

*Review Double Unders

*Rope Climb Tech + Push Press

 

WOD

 

30 Minutes CAP

 

Buy In: 200 Double Unders

 

9-15-21-27-33

 

Push Press (95/65)

Box Jump Overs

1 Rope Climb (In Between Each Round)

 

Buy Out: 1000 Meter Run (1.0 Km)