THURSDAY 09/13/18

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Deadlift x 5 (Tempo 310×1)

4 Rounds

 

WOD

 

3 Minutes

 

10 HPC (135/95)

5 Push Jerks

Max Calories On Rower

x5

Rest 2 Minutes

 

*Score is Amount Of Calories

TUESDAY 09/11/18

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) Push Press x 5

A2) Staggered KB Row x 8 (Each Side)

x4

 

WOD

 

5 RFT

 

300 Meter Row

15 TTB

30 DUs

Rest 1 Minute

 

 

SUNDAY 09/09/18

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) Tempo Deadlift (2 sec. pause @ knee) x 5 Build From Last Week

A2) Handstand Hold 1:00

x4

WOD

 

20 Min. AMRAP
8 R/Arm Push Press with DB
16 Walking Lunge
8 L/Arm Push Press w/ DB
16 Walking Lunge
24 Weighted Sit Up

 

SATURDAY 09/08/18

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Movement Prep

 

WOD

 

21-15-9
KB Snatches
Assault Bike Cal
TTB
 
Rest 5 Minutes
21-15-9
Squat Clean (95/65 – 115/85 – 135/95)
Cal Row
 
Rest 5 Minutes
 
3 Rounds
400m Run
20 Back Extension on GHD

 

THURSDAY 09/06/18

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

WOD

 

25 Min AMRAP
250m Row
10 Pull Ups
15 Pushups
20 GHDs