SUNDAY 04/01/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

EMOM12

 

1) Assault Bike Sprint x :10 Seconds + 5 Burpees AFAP

2) Turkish Get-Up x 1 (Each Side)

3) 3 Kip Swings + 1 Bar Tap + 1 PullUp **Can Increase PullUps If Efficient

 

+

 

DeadLift 5×5 *Weight Should Be Heavy And Consistent Through 5 Sets. Use 3-5 Sets To Warm Up To Working Weight

 

Finisher: Handstand Kick-Up Work

*Show How To And Use Spotters To Work On Free Standing Kick-Ups

 

 

SATURDAY 03/31/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

WOD

Partner WOD
For Time:
*Switch BJO Every 5 Reps – Other Movements Switch As needed
200 Double Unders
25 Box Jump Over (24/20) *Switch Every 5
75 Toes To Bar
25 Box Jump Over
100 Air Squats *Synchro With Partner
25 Box Jump Over
75 Push Press (95/65)
25 Box Jump Over
200 Double Unders

THURSDAY 03/29/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Hang Power Snatch 3 x 7 Sets

 

WOD

EMOM12
1) 1-2 Muscle-Ups or 5 Kip Swings (Rings)
2) 20 Ab-Mat SitUps
3) 8 S/A KB OH Lunge (Each)

TUESDAY 03/27/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

4 Rounds For Quality

 

10 BB Front Squats

15 Paralette PushUp

:20 Seconds L-Sit On Bar

.15 Km TF Run

10 GHD SitUps

 

WOD

 

“T.U.P”

 

15-12-9-6-3

 

Power Cleans (135/95)

PullUps

Front Squats

PullUps

SUNDAY O3/25/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

3RFT:
1 Mile Run
50 PullUps
*If Weather Permits, Run Can Be Outside
Finisher:
15-20 Minutes Barbell Strength Work
*Pick Strength Movement- Either Back Squat, Front Squat, Deadlift And Complete a 6 Sets Of 3 Reps @ a Heavy Load

SATURDAY 03/24/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

5:00 Min. Bike/Run/Row
+
6-8:00 Min. Mobility – Lats/Front Rack/Hips
+
3 Hollow to Arch (each side)
10 Cook Squats
10 Ball Slam
10 Med Ball Toss Over Head
10 Push Up to Down Dog
8 sec. sprint on Assault Bike or Erg
x4

WOD

 

“18.5”

 

7 Min. AMRAP
3-6-9-12-15-18-21….
Thrusters (100/65)
Chest to Bar Pull-Up
Scaled:
Thruster (65/45)
Jumping Chest to Bar Pull-Up
Masters (55+):
Thruster (65/45)
Pull-Ups

 

THURSDAY 03/22/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

4 Rounds For Quality
5 KB Deadlift + 5 KB Swings
5 S/L KB Deadlifts (each side)
10 Alt. S/L V-Up
10 Wall Squats
250m Row

 

WOD

 

For Time:
40 Cal Row
40 DB Power Clean (50/35)
40 Cal Row
30 DB Front Squat
40 Cal Row
20 DB Hang Squat Clean
40 Cal Row

 

TUESDAY 03/20/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

EMOM7: 3 “Touch-and-Go” Power Clean – Build In Weight

 

WOD

 

3RFT
10 Clean + Jerk (135/95)
50 Wall Balls (20/14)

SUNDAY 03/18/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A1) Clean Grip Deadlift x 5

A2) Side Plank Dips x 15 (Each)

A3) Sorensen Hold x :20 Sec

x5

 

 

WOD

 

EMOM24

 

1) 150 Meter Row

2) 10 Burpee Box Jump Overs

3) 10 TnG Power Snatch (75/55)

4) 10 GHD SitUps (Scale: 15 AbMat)

5) 10/8 Calories Bike

6) 15 BB Front Rack Lunges

 

 

SATURDAY 03/17/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Movement Prep – 12 Minutes

 

Row Or Bike: 3:00 Minutes

+

EMOM4: 7 Seconds Sprint/ Easy Pace For Rest Of Minute

+

Good Morning x 10

Plank To Down Dog x 10

PVC DL With 2 Seconds Pause @ Mid-Shin x 10

Prisoner Stretch x :20 Seconds

Cossack Squat x 10 (Each Side)

x 2

+

Review Of Movements Standards + Warm-Up To Starting DL Weight + Warm-Up HSPU/Push-Up- 12 Minutes

 

WOD

 

“18.4”

 

For Time: 9 Minutes CAP

 

RX

21 DeadLifts (225/155)

21 Handstand PushUps

15 DeadLifts (225/115)

15 Handstand PushUps

9 DeadLifts (225/155)

9 Handstand PushUps

21 DeadLifts (315/205)

50-ft Handstand Walk

15 DeadLifts (315/205)

50-ft Handstand Walk

9 DeadLifts (315/205)

50-ft Handstand Walk

 

Scaled

21 DeadLifts (135/95)

21 Handstand PushUps

15 DeadLifts (135/95)

15 Handstand PushUps

9 DeadLifts (135/95)

9 Handstand PushUps

21 DeadLifts (185/135)

50-ft Bear Crawl

15 DeadLifts (185/135)

50-ft Bear Crawl

9 DeadLifts (185/135)

50-ft Bear Crawl