THURSDAY 07/19/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) 50 ft Heavy Sandbag Carry 
A2) S/L KB Deadlifts x 10 (each)
x5 

 

WOD

 

EMOM20
1) 10/8 cal AB Sprint
2) 10 Chest to Bar Pull-Ups
3) 10 Hang Power Clean (135/95)
4) 5 Tire Flips

 

TUESDAY 07/17/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Tempo Back Squat 32×0 x 4
x5
**Build from weight last week

WOD

 

For Time:
20-18-16-14-12-10-8-6-4-2
10-9-8-7-6-5-4-3-2-1
Wall Balls (20/14)
Toes to Bar

SUNDAY 07/15/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Overhead Squat
3-3-3-3-3-3

WOD

 

4RFT:
400m Run
25 Wall Balls (20/14)
50 ft. HSW
(Sub = :30 sec. HS Hold on Wall or 50 Plank Shoulder Taps)

 

 

SATURDAY 07/14/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Clean Grip Deadlift – Pause @ Knee x  6
x5

 

WOD

 

7 Min. AMRAP
200m Row
50 Double Unders
Rest 2 Minutes
 
7 Min. AMRAP
12 GHD Sit-Ups
1 Rope Climb

THURSDAY 07/12/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

3 Rounds for Quality:
Supinated Barbell Row x 8
Tempo Banded Pull-Down (22×0) x 8
Rear Foot Elevated Goblet Split Squat x 8 (each)

 

WOD

 

15 Min. AMRAP
3-6-9-12-15-18, etc…
20 Double Unders
Thruster
HSPU

TUESDAY 07/10/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) Tempo Back Squat 32×0 x 4
A2) L-Sit Hold (on Bar) x Accumulate :20 sec.
x5

 

WOD

 

EMOM18
1) 8 TnG Power Snatch
2) 12/10 cal Assault Bike Sprint
3) 1-3 Muscle-Ups
(Sub 10-12 CTB or 6-8 Strict Pull Up)

 

SUNDAY 07/08/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

WOD

 

Tabata x2
1) Assault Bike
2) Burpees to Target
+
Skill:
Weighted dip 3-2-2-1-1-1-1 reps
Bench press 3-2-2-1-1-1-1 reps
Turkish get-up 3-2-2-1-1-1-1 reps

 

 

SATURDAY 07/07/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

EMOM10
1) 5 Back Squat **Heavy Loading
2) 20 Ab-Mat Sit Ups

 

WOD

 

3 Minutes to Complete:
60 Double Unders
30 Wall Balls (20/14)
10 Ring Push-Ups
rest 90 seconds
x5

 

THURSDAY 07/05/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) DB Strict Press x 6 (each side)
A2) BB Front Rack Split Squat x 6 (each side)
x4

WOD

 

Partner WOD:
20 Min. AMRAP
2 Muscle-Ups (Sub: CTB Pull-Ups)
4 No P/U Burpee Box Jumps (24/20)
6 Thrusters (115/75)
*P1 completes 1 round then P2
**Score is total rounds completed

 

TUESDAY 07/03/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) Clean Grip Deadlift – Pause 2 Seconds Below Knee x 8

A2) S/L Box Step Down x 8 (each)

x4

 

WOD

 

12 Minutes AMRAP

3-6-9-12, etc…

Squat Clean (95/65)

Toes To Bar

Burpees