THURSDAY 05/03/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

EMOM15
1) :45 Seconds Max Reps Double KB Clean
2) 10 Feet Elevated Ring Rows
3) 200/150 Meter Row

WOD

 

Deadlift

1-1-1-1-1-1-1

*After Each Set, Do Max Reps Of Strict Pull-Ups

**Score Is Last Weight For DL + Total Amount Of Pull-Ups

 

TUESDAY 05/01/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A1) Barbell Strict Press x 6
A2) Hollow Hold x :30 sec

WOD

20 Minutes AMRAP 
2 Rope Climbs
20 Alt. Pistols
40 Double Unders

SUNDAY 04/29/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

4 Rounds For Quality:
Single Leg Touches x 10 (Each)
Sorensen Hold x :20 sec.
KB Goblet Squats x 10
*Pause 5 sec. in bottom on last rep
100m Row

 

WOD

 

3 RFT:
25 Deadlift (205/135)
50 Wall Ball (20/14)
500m Row

 

SATURDAY 04/28/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

Hero WOD: “Hotshots 19”
6 Rounds for Time:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
400m Run

 

THURSDAY 04/26/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

EMOM12 
1) 3 Power Snatch + 1 OHS
2) :10 sec. Assault Bike Sprint + 10 DU

WOD

 

For Time: 
20 Min. CAP
100 Double Unders
20 Power Snatch (95/65)
20 Lateral Burpees Over Bar
20 Calories Assault Bike
5 Muscle Up
20 Calories Assault Bike
20 Lateral Burpees Over Bar
20 Power Snatch (95/65)
100 Double Unders
**For Muscle-Up:
Sub 10 Strict Pull Ups + 10 Dips or 10 MU Transitions

 

TUESDAY 04/24/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

200m Run x 8 (with Partner)
Rest = Partner’s Work Time
When Done Buy Out: 1:00 Hollow Hold

WOD

 

16 Min. AMRAP – Partner WOD 
“Tunnel Style”
8 Thrusters (95/65)
8 HSPU
8 Burpees

 

SUNDAY 04/22/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

“Fun With The Girls”

“Grace”

 

For Time:

30 Cleans + Jerks (135/95)

Rest 2 Minutes

1K TT Row

Rest 2 Minutes

 

“Helen”

 

3 RFT:

400 Meter Run

21 KB Swings (53/35)

12 PullUps

 

 

SATURDAY 04/21/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

For Time:

*Each Partner Complete Couplet Before Moving On The Next

 

Buy-In: 20 Sandbag Over Shoulder *Switch Each Rep

 

P1: Run 800 Meters

P2: AMRAP Of 20 Wall Balls + 2 Rope Climbs

Then…

600 Meter Run

AMRAP Of 15 Wall Balls + 1 Rope Climb

Then…

400 Meter Run

AMRAP Wall Balls

Then…

 

Buy-Out: Together 400 Meter Run With MedBall *Switch At The 200 Meter Mark

 

 

THURSDAY 04/19/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A1) Clean Pull + Squat Clean + 2 Front Squat

A2) Strict PullUps x 3-8

**If No Strict P/U – Sub 4 Jumping P/U With 5 Seconds Negative

x6

 

WOD

 

3-6-9-12-15-18-21

 

Front Squat (155/105)

Bar Facing Burpees

GHD SitUps

250 Meter Row

 

TUESDAY 04/17/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

 

WOD

 

EMOM16

 

1) 10/8 Calories Assault Bike

2) 30 Double Unders (Or 60 Singles)

3) 10 HSPU

4) 15 Ball Slams

 

+

 

“14.3”

8 Minutes AMRAP

 

10 Deadlifts (135/95)

15 Box Jumps (24/20)

15 Deadlifts (185/135)

15 Box Jumps

20 Deadlifts (225/155)

15 Box Jumps

25 Deadlifts (275/185)

15 Box Jumps

30 Deadlifts (315/205)

15 Box Jumps

35 Deadlifts (365/225)

15 Box Jumps

 

Scale (M/F):

95/65

135/95

185/115

225/135

275/155

315/185