Archive for month: May, 2018

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

EMOM10

6 Hang Power Cleans + 6 Bar Facing Burpees

*Build Weight Each Round

 

+

 

2 RFT

50 Wall Balls (20/14)

40 GHD Sit-Ups

30 Push Press (115/75)

20 Front Rack Walking Lunge

10 Box Jumps (30/24)

 

 

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

DeadLift + Rope Climb Review

 

 

WOD

 

Partner Workout

*Switch As Needed – 1 Barbell

75 DeadLift (135/95)

15 Synchro Burpees Over Bar

5 Rope Climb

50 DeadLift (185/125)

25 Synchro Burpees Over Bar

5 Rope Climb

25 DeadLift (225/155)

35 Synchro Burpees Over Bar

5 Rope Climb

 

Finisher:

20 Hollow Rocks

20 Double Unders

:30 Handstand Hold

 

 

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

4 Rounds For Time:

60 Seconds Handstand Hold

60 Seconds Static Bar Hang

15 Weighted Pull Ups (1 Of The DB)

+

Row 500 Meter

Rest 90 Seconds

x5

 

 

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

EMOM12

1) Front Squat x 6 *Build Each Set

2) Double KB OH Walk x 50ft

 

WOD

 

3 RFT:

500 Meter Row

21 Burpees

12 Thrusters (95/65)

 

 

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

21-15-9–3

Calories On Assault Bike

Burpee

 

WOD

 

Deadlift

5-5-5-3-3-3