SUNDAY 04/15/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

10 Minutes AMRAP

 

5 HSPU

10 SitUps Or GHD

15 Air Squats

20 Calories Row

 

+

 

Skill:

2 Front Squats + 1 Push Jerk x 8 Sets

*Build To Heavy Single In Complex

 

SATURDAY 04/14/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

 

WOD

 

Partner WOD

 

0-10:00

P1: 20 Thrusters (95/65)

P2: 5 Burpees To Target + 5 Ball Slams

 

10:00-20:00

P1: 3 Km TrueForm Run

P2: 5 PullUps + 5 Box Jumps (30/24)

 

20:00-30:00

P1: 50 Double Unders

P2: 10 PushUps + 1 Rope Climb

 

30:00-40:00

P1: 5 Power Cleans (135/95)

P2: Hollow Hold

 

 

THURSDAY 04/12/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

EMOM12

 

1) 1-2 Muscle Ups (Sub Strict PullUp Or MU Drill)

2) 200 Meter/ 150 Meter Row

3) Parallette Complex: Shoot Through + 2 PushUps + Max. L-Sit

 

+

 

Tabata Squat

Tabata DeadLift (155/105)

Tabata Squat

Tabata DeadLift

 

*Score Is Total Amount Of Reps Per Round

 

 

TUESDAY 04/10/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A1) KB Goblet Squat to OHS Press x 6

A2) Overhead Squat (FromThe Rack) 3 Reps

x 6

 

WOD

 

18 Minutes AMRAP

 

50 Hang Power Snatch (95/65)

40 OHS

30 Knees To Elbow

20 Burpees Over Bar

500 Meter Row

 

 

SUNDAY 04/08/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

EMOM 10:

 

1) 150 Meter Row + 5 Burpees Over Erg

2) 10 BB Hip Thrust + :20 Seconds Plank

 

+

 

Skill: Hang Squat Clean 5-5-5-3-3-3-1-1-1

 

SATURDAY 04/07/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

Partner WOD:

BreakUp Work As Needed

 

BuyIn: 800 Mile S/A Farmer’s Carry (53/35) **Each Partner

 

30 Toes To Bar

80 Front Squats (95/65)

60 PushUps

 

30 Toes To Bar

40 Synchro Burpees Over Bar

60 PushUps

 

Buy Out: 800 Mile Run **Each Partner

THURSDAY 04/05/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

“Cindy”

 

20 Minutes AMRAP

 

5 PullUps

10 PushUps

15 Air Squats

 

+

 

4 Rounds For Quality

 

Heavy DB Row x 6 (Each Side)

Pistol Progression (Off Box) x 8 (Each Side)

GHD Or AbMat SitUps x 10-15

Arch Hold With PVC x :20 Seconds

 

 

TUESDAY 04/03/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Front Squat 5×5

* Look To Progressively Load 5-10# Each Time You Are Doing a 5×5 Sequence

 

WOD

 

15 Minutes AMRAP

 

20/15 Calories Assault Bike

50 ft Sandbag Carry (100/50) *Scale Up If Needed

20 Double KB Alt.  Front Rack Lunges (53/35)

15/10 Calories Row

50 ft Sandbag Carry