SUNDAY 07/01/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

WOD

 

10 Minutes AMRAP **For Quality

1-2-3-4-5-6, etc…

Strict Pull Ups

Hollow Rocks x2

 

+

 

Romanian Deadlifts

6-6-6-6-6-6

*Heavy Loading Across Sets

 

SATURDAY 06/30/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

“Bear Complex”

1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

 

WOD

 

Partner WOD:

 

12 Minutes AMRAP

A: 200 Meter Run (Pacer)

B: Max Reps Bear Complex (95/65)

*Score Is Reps Of Bear Complex

 

Rest 2 Minutes

 

12 Minutes AMRAP

A: 250 Meter Row (Pacer)

B: 5 Toes To Bar + 5 Burpees To Target

 

 

THURSDAY 06/28/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Power Snatch x 3 x 6 Sets (Not TnG)

 

WOD

 

4RFT:

200M Run

10 Lateral Burpees Over Bar

10 Power Snatch (95/65)

15 Toes To Bar

 

 

TUESDAY 06/26/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Every 90 Seconds x 8

3 Back Squats (225/155) *From Rack

6 Burpees

9 Box Jump Over (24/20)

 

WOD

 

Tabata

Round 1) Assault Bike Sprint

Round 2) Ab-Mat Sit-Ups (or GHD)

Round 3) Muscle Ups

(Sub=Strict Pull-Ups Or Feet Elevated RR)

 

 

SUNDAY 06/24/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Build To 3RM Thruster In 20 Minutes

**If Done EMOM Side Plank :20 Seconds (Each)

 

 

 

WOD

 

10 Minutes AMRAP

10 Hang Power Clean (75/55)

10 Thrusters

10 Front Squat

*Every Time You Break – 5 Burpees

SATURDAY 06/23/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

WOD

 

Partner WOD

3 Rounds For Quality:

9 Banded Pull Apart

6 KB Armbars (Each)

3 Turkish Get-Ups (Each)

 

+

 

AMRAP20

Partner A: 200 Meter Run (Pacer)

Partner B:

6 S/A KB Clean + Jerk (53/35)

6 Burpees

6 Calories Assault Bike Sprint

*Score Is Total Rounds Of AMRAP

 

 

THURSDAY 06/21/10

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) Tempo Seated S/A DB Strict Press @30×2 x 6 (Each)

A2) Hollow Hold With PVC x :20 Seconds

x4

 

WOD

 

4RFT (27 Minutes Cap)

21 PullUps

15 Calories On Assault Bike

9 DB Box Step Overs (50/35)

.3km TrueForm

 

 

TUESDAY 06/19/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

WOD

 

EMOM10

1) 12 Seconds Assault Bike Sprint

2) 15 Ball Slams

 

+

 

Deadlift

3-3-3-3-3-3-3-3

*In Between Sets Perform 8 Banded Face Pulls + 8 Hollow Rocks

 

 

SUNDAY 06/17/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

WOD

 

Partner Workout

 

0-12:00

Partner A: 200m Sandbag Carry

Partner B: AMRAP

10 DB Hang Clean + Jerk (50/35)

20 Double Unders

 

12:00-27:00

Partner Nancy

5 RFT

400m Run

15 Overhead Squats (95/65)

*First Partner Completes 1 Round While Partner 2 Does Max Calories On Assault Bike

**Score Is Time For Nancy + Total Calories On Bike

 

27:00-30:00

Max Reps Hollow Rocks

*Switch Every 10

 

SATURDAY 06/16/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Movement Prep

5 Rounds For Quality:

10 BB Good Morning (Empty)

5 Strict Toes To Bar (With Partner)

5 Ring Dips

10 Calorie Row

 

WOD

 

22 Minutes AMRAP

 

800 Meter Run

50 DeadLifts (185/135)

40 Toes To Bar

30 Lateral Burpees Over Bar

20 Calorie Row

10 Muscle Ups (Ring Or Bar)