SUNDAY 08/05/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

100 Calories Assault Bike Sprint Challenge:

Sprint Every :10 Seconds On The Minute Until You Reach 100 Calories

**When Finished Complete 50 Hollow Rocks + 50 Arch Rocks

 

WOD

 

3 RFT:

400 Meter Run

15 Burpees Over Bar

15 Thrusters (95/65)

 

 

 

SATURDAY 08/04/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Push Jerk – Build To HS From Rack In 8 Minutes

 

WOD

 

Partner WOD:

20 Minutes AMRAP

5 Chest To Bar Pull-Ups

5 Sand Bag Over Shoulder

10 HSPU

*P1 Completes 1 Round Then P2

**Score Is Total Rounds Completed

 

 

 

THURSDAY 08/02/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Tempo Back Squat 32×0 – 3 x 5 Sets

 

WOD

 

5 Rounds:

1:00 Calorie Row

1:00 Squat Cleans (95/65)

1:00 Calorie Bike

Rest 1 Minute

**3 Separate Scores – Total Calories From Row, Total Calories From Bike And Total Reps From Clean And Jerk

 

 

TUESDAY 07/31/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

EMOM8 – 2 Clean Pull + 1 Hang Power Clean + 1 High Hang Power Clean

 

WOD

 

5 RFT:

20 Hang Power Clean (95/65)

18 Box Jumps (24/20)

16 Toes To Bar

12 Calories Row

400 Meter Run

Rest 90 Seconds

 

 

SUNDAY 07/29/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

WOD
4 Rounds for Quality:
“KB Flow” – Light Ketllebells
KB Deadlifts x 5
KB Clean into Lunge + Press – L x 5
KB DB Row x 5
KB Clean into Lunge + Press – R x 5
Rest 1 Minute b/t Sets
+
5RFT (30 Min. CAP):
20 cal Row
20 Kettlebell Swing (70/53)
20 Toes To Bar

SATURDAY 07/28/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

WOD

 

“Linda” (25 Min. CAP)
10-9-8-7-6-5-4-3-2-1
Deadlift @ 1.5x Bodyweight
Bench Press @ BW
Clean @ 3/4 BW

 

 

THURSDAY 07/26/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

EMOM12
1) 15 Ring Dips
2) S/A DB OH Walking Lunge x 50ft
3) 15 GHDs (or 20 Ab-Mat Sit-Up)

 

WOD

 

12 Min. AMRAP
20 Power Snatch (75/55)
200m Run

 

 

TUESDAY 07/24/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

10 Min. AMRAP (Quality Focus)
7 HSPU
1 Rope Climb

 

WOD

 

For Time:
Buy In: 60 cal Assault Bike
+
40 Burpee Box Jumps (24/20)
30 Front Squats (135/95)
20 Pull-Ups
x2

 

 

SUNDAY 07/22/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) Handstand Skill Work
A2) Hanging L-Sit Hold x :20 sec
A3) Ring Dips x 5-10
x5

 

WOD

 

5RFT:
20 cal Bike
20 Deadlifts (155/105)
20 No P/U Burpees

 

SATURDAY 07/21/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Movement Prep Work: Snatch

 

WOD

 

21-15-9
Power Snatch (95/65)
Box Jump Over (24/20)
Rest 2 Minutes
21-15-9
Squat Clean (95/65)
Cal Row
Rest 2 Minutes
2:00 Max Cal Row