SUNDAY 09/30/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

WOD

 

Partner Workout

 

200M Row Buy In

 

100 Wall Balls (20/14)

100 Calories Assault Bike

100 Toes To Bar

100 Sandbag Lunges

100 Hand Release Push Up

 

200M Row Buy Out

 

 

 

SATURDAY 09/29/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Movement Prep

A1) Front Squat 8.8.8.8.8

A2) Scap Retraction on Rope x2 Reps

 

WOD

 

Hero Workout – Sisson

20 Minutes AMRAP

15ft Rope Climb, 1 Ascent

5 Burpees

200 Meter Run

 

THURSDAY 09/27/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

EMOM 10 – Deadlift

Build Each Round

Reps Go Down 10.8.6.4.2

x4

 

WOD

 

21-18-15-12-9

Calories Row

OHS (115/85)

 

 

TUESDAY 09/25/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) Push Press x 8.6.4.2

A2) DB S/L RDL x 8

x4

 

WOD

 

10 Rounds

3 Back Squats 225/165

100M Sprint

10 Renegade Rows

Rest 60 Seconds

 

 

SUNDAY 09/23/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) Seated 1 Arm DB Press x 8

A2) Supinated BB Curl x 12

x4

 

WOD

 

8 Minutes EMOM

1-10 Calories

2-:40 HR PushUps

 

3  RFT

500 Meter Row

30 Wall Balls

7 Muscle Ups

SATURDAY 09/22/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Movement Prep

 

WOD

 

Hero Workout – White

 

5 RFT

 

3 Rope Climbs

10 TTB

21 OH Lunge 45# Plate

400M

 

 

THURSDAY 09/20/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Deadlift x 5 (Tempo 310×1) *Build From Last Week

x4

 

WOD

 

20 Minutes AMRAP

 

10 Cleans (135/95)

15 Calories Rower

15 Push Jerk (135/95)

15 Calories Rower

 

TUESDAY 09/18/19

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) Push Press x 5 (Build From Last Week)

A2) Elevated Ring Rows x10

x4

 

WOD

 

Every 4 Minutes

 

3 Clean And Press With DB/Side

6 Calories Sprint On Bike

3 Clean And Press With DB/Side

12 Pull Ups

x4

 

 

 

SUNDAY 09/16/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) Staggered 1 Arm Press x 8 (301×1)

A2) Supinated Barbell Row x 8 (2 Seconds Pause At Top Of Pull)

x4

 

WOD

 

20 Minutes AMRAP

 

20 Calories Assault Bike

200 Meter Farmer Carry

50 Air Squats

20 Calories Row

 

 

 

SATURDAY 09/15/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Movement Prep

 

WOD

 

Partner Workout

 

1 Mile Run – Done Together

Then I Go You Go

50 Clean And Jerks

50 Burpees Over The Bar

50 Pull Ups

50 Box Jumps

1 Mile Run – Done Together