THURSDAY 06/14/18

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

EMOM12

1) 50 Double Unders

2) 15 Handstand Push-Ups

3) 15 KB Swings (70/53)

 

WOD

 

12 Minutes  AMRAP

 

12 BB Front Rack Lunge Steps (135/95)

8 Push Jerk

6 Burpee Box Jump (30/24)

 

 

TUESDAY 06/12/18

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Hang Squat Clean

3-3-3

*Establish Heavy Triple For The Day In 5 Sets

 

WOD

 

“Fran”

 

21-15-9

Thrusters (95-65)

Pull Ups

 

 

SUNDAY 06/10/18

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Back Squat

5-5-5-5-5

 

WOD

 

8 Minutes AMRAP

8/6 Calories Assault Bike Sprint

20 Double Unders

8 Toes To Bar

 

 

 

SATURDAY 06/09/18

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

Teams Of 2:
*Switched As Needed
100 No P/U Burpee BJ (24/20)
50 Calories Bike/ 60 Calories Row *Both Partners Working
100 Sumo DL High Pull (75/55)
50 Calories Bike/ 60 Calories Row *Both Partners Working
100 Wall Balls (20/14)
50 Calories Bike/ 60 Calories Row *Both Partners Working
100 HR Push-Up
Buy-Out: 800M Med-Ball Run As A Team

 

THURSDAY 06/07/18

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A1) Bottoms-Up KB Press x 6 (Each)
A2) Bar Muscle Ups
x4

 

WOD

 

50-40-30-20-10 Ab Mat Sit-Up
25-20-15-10-5 Calories On Assault Bike
50ft. Walking Lunge (50/35)
*1 DB In Front Rack, Other OverHead, Switch @ 25ft

TUESDAY 06/05/18

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

WOD

 

EMOM12
1) 7 Seconds AB Sprint
2) 15 GHD Sit-Ups
3) 10 Box Jump Overs AFAP (24/20)

+

Front Squats 3-3-3
Push Press 3-3-3
Thrusters 3-3-3

*Build Up To Heavy Load – Working To A Max Effort For The 3 Sets