SUNDAY 09/02/18

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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)

 

 

SATURDAY 09/01/18

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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

 

THURSDAY 08/30/18

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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

 

 

TUESDAY 08/28/18

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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

 

 

SUNDAY 08/26/18

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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

 

SATURDAY 08/25/18

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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

 

 

THURSDAY 08/23/18

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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

 

TUESDAY 08/21/18

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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

 

SUNDAY 08/19/18

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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

 

 

SATURDAY 08/18/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

EMOM10

  1. High Hang Power Snatch + 1 Power Snatch + 2 OHS (Building)
  2. 8 Burpee Box Jump Overs (24/20)

 

WOD

 

12 Minutes AMRAP

3-6-9-12-15-18-21,etc…

Toes To Bar

Overhead Squat (95/65)