THURSDAY 03/15/18

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

EMOM10

 

1) Tempo Back Squat (2 Seconds Pause In Bottom) x 5 – Same Weight Throughout

2) 1-3 Strict Pull-Ups + Kip Swings x 5

 

WOD

 

Partner WOD

20 Minutes AMRAP *Tunnel Style

 

12 Wall Balls (20/14)

9 Pull Ups

6 Clean + Jerk (115/75)

 

*Every 4 Minutes – 5 Synchro Burpees

 

 

TUESDAY 03/13/18

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A1) 2 Strict Press + 4 Push Press

A2) S/A DB Row *Tempo- 2 Sec Pause @ Top x 8 (Each)
x6

WOD

 

For Max Reps:

1:00 Thrusters (95/65)
1:00 Lateral Burpees Over Bar
1:00 Kettlebell Swings (70/53)
Rest 1 Minute
x4

 

SUNDAY 03/11/18

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

Partner Workout

 

100 Hang Power Clean (135/95)

50 HSPU

75 Sumo DL High Pull (115/75)

50 Toes To Bar

25 Overhead Squats (75/55)

100 Box Jumps (24/20)

 

  • Every 5 Minutes – 20 Wall Balls (Each Partner)

 

SATURDAY 03/10/18

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

“18.3”

 

2 Rounds For Time Of: 14 Minutes Cap

 

100 Double Unders

20 Overhead Squats (115/80)

100 Double Unders

12 Ring Muscle-Ups

100 Double Unders

20 Dumbbell Snatches (50/35)

100 Double Unders

12 Bar Muscle-Ups

 

 

 

 

THURSDAY 03/08/18

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

EMOM 10

1) 5 Front Squats (Heavy)

2) 10 GHD SitUps (Or 15 AbMat) + 8/6 Calories Assault Bike

 

WOD

 

“Havana”

25 Minutes AMRAP

 

150 Double Unders

50 PushUps

15 Power Cleans (185/125)

 

 

TUESDAY 03/06/18

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A1) Clean Grip Deadlift x 4 *Reset Between Reps

A2) S/A DB Push Press x 5 (Each)

A3) Powell Raise x 8 (Each)

x5

 

WOD

 

14 Minutes AMRAP

Ascending Ladder – 3, 6, 9, 12 etc…

 

PullUps

Wall Balls (20/14)

Deadlifts (225/135)