SUNDAY 09/02/18
WARM UP
Trainer’s Choice
FIRST…
Skill
A1) Tempo Deadlift (2 Seconds Pause @ Knee) x 5
A2) GHD Sit-Ups x 15
x4
WOD
14 Minutes AMRAP
20/15 Calories Assault Bike
20 Ball Slams
20 Deadlifts (155/105)
WARM UP
Trainer’s Choice
FIRST…
Skill
A1) Tempo Deadlift (2 Seconds Pause @ Knee) x 5
A2) GHD Sit-Ups x 15
x4
WOD
14 Minutes AMRAP
20/15 Calories Assault Bike
20 Ball Slams
20 Deadlifts (155/105)
WARM UP
Trainer’s Choice
FIRST…
Skill
Movement Prep
WOD
10 Minutes AMRAP
10 Clean + Jerk (95/65)
10 Calories Assault Bike
10 Burpees Over Bar
Rest 5 Minutes
10 Minutes AMRAP
10 Push Press (95/65)
10 HR PushUps
10 Box Jump Overs (24/20)
Rest 5 Minutes
10 Minutes AMRAP
10 Hang Power Cleans (115/75)
10 T2B
100 Meter Run
WARM UP
Trainer’s Choice
FIRST…
Skill
Build To 1 Rep Max Back Squat In 17 Minutes
WOD
For Time:
1000 Meter Row
40 Power Cleans (135/95)
40 Box Jump Over (24/20)
40 PullUps
WARM UP
Trainer’s Choice
FIRST…
Skill
EMOM12
1) 1-3 Ring Muscle Ups
2) 2 Parallete Shoot Throughs + 8 Parallete PushUps
3) 12 Incline Alternating DB Bench Press
WOD
Partner Workout
20 Minutes AMRAP
*Divide Reps As Needed Expected Run
200 Meter Run *Each*
50 Russian KB Swings (70/53)
50 Toes To Bar
100 Double Unders
WARM UP
Trainer’s Choice
FIRST…
Skill
A1) Barbell Bench Press x 3
A2) Tempo DB Bent Over (22×0) x 6 (Each)
x5
WOD
5 Rounds:
3 TnG Hang Squat Cleans **Build Each Round – Heavy Loading
6 Bar Facing Burpees
200 Meter Run
Rest 90 Seconds Between Rounds
WARM UP
Trainer’s Choice
FIRST…
Skill
EMOM12
1) 4 Tire Flips
2) 12/10 Calorie Assault Bike
3) 15 Toes To Bar
WOD
For Time:
100 Double Unders
50 HR PushUps
50 Front Rack Lunge Steps (95/65)
50 Ring Dips
100 Double Unders
WARM UP
Trainer’s Choice
FIRST…
Skill
A1) Tempo Back Squat 32×0 – 3 x 5 Sets **Add 5# From Last Week
A2) DB/KB Seal Row x 8
x5
WOD
2 RFT:
20 Calories Row
40 Push Press (95/65)
20 Burpees Over Bar
WARM UP
Trainer’s Choice
FIRST…
Skill
Build To Heavy Single In 15 Minutes: 2 Push Jerk + 1 Split Jerk
WOD
3 Minutes To Complete:
15/12 Calories Bike
15 DB Thrusters (50/35)
15 Box Jump Overs (24/20)
Rest 1 Minute
x4
WARM UP
Trainer’s Choice
FIRST…
Skill
Row Drills – 150m x 5
Rest 1-2 Minutes Between Sets
WOD
For Time – 30 Minutes CAP
100m Walking Lunge
100 PushUps
100 Medicine Ball Cleans (20/14)
100 PullUps
100 Walking Lunge
WARM UP
Trainer’s Choice
FIRST…
Skill
EMOM10
WOD
12 Minutes AMRAP
3-6-9-12-15-18-21,etc…
Toes To Bar
Overhead Squat (95/65)
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