Archive for month: May, 2018

WARM UP

Trainer’s Choice

FIRST…
Skill

Movement Review: Bench Press + Med Ball Clean

WOD

0-20:00

3 RFT:

50 Medicine Ball Cleans (20/14)

800 Meter Run

20:00-30:00

5 RFT:

10 Bench Press (135/95)

20 Wall Balls

30:00-35:00

Max Burpees To Target

WARM UP

Trainer’s Choice

FIRST…
Skill

WOD

4 Rounds For Quality

S/A OH Walking Lunges x 10 (Each Side)

Hip Extensions x 10

Arch Rocks With PVC x 10

Toes To Bar x 10

+

3 Minutes To Complete:

10 Thrusters (135/95)

10 Burpee Box Jumps

200 Meter Run

Rest 90 Seconds Between Rounds

x5

WARM UP

Trainer’s Choice

FIRST…
Skill

Build To Heavy Singles – 2 Power Clean + Jerk (15 Minutes)

WOD

20 Minutes To Complete:

30 Clean + Jerk (95/65)

30 Calories Row

30 PullUps

20 Clean + Jerk (135/95)

20 Calories Row

20 PullUps

10 C+J (155/105)

10 Calories Row

10 PullUps

AMRAP Clean + Jerk (205/135)

WARM UP

Trainer’s Choice

FIRST…
Skill

WOD

EMOM25

1) 5 Front Squats (From Rack) *Building Each Set

2) 12-15 GHD Sit-Ups (Or 20 AbMats)

3) 10 Burpees Box Jump Overs

4) 25ft HSW

5) 40 Double Unders