Archive for month: October, 2018

WARM UP

Trainer’s Choice

FIRST…

Skill

25 Minutes- Strength Work, Technique Focused

Suggested Rep Scheme: 5×5 Or 3×8

Pick One Strength Movement (Either Something You Missed From The Week Or Want To Work On)

*Strict Press

*Bench Press

*Front Squat

*Back Squat

*Deadlift

WOD

10 Minutes AMRAP

12/10 Calories Assault Bike

20 Pistols, Alternating

10 Toes To Bar

WARM UP

Trainer’s Choice

FIRST…

Skill

WOD

EMOM12

1) 2 Burpees + 8 Kip Swings

2) 50 Double Unders (Or :45 Seconds Double Under Practice)

3) :40 Seconds Side Plank Hold (:20/Side)

+

3 Minutes To Complete:

12 Thrusters (95/65)

12 Box Jump Overs (24/20)

AMRAP Pull-Ups

Rest 2 Minutes

x4

*Score Is Total Pull-Ups Completed

WARM UP

Trainer’s Choice

FIRST…

Skill

2 Strict Press + 3 Push Jerk x 6

Rest 90 Seconds Between Sets

WOD

5 RFT

15 Box Jump Overs

10 Toes To Bar

5 Clean + Jerk (165/115)

Rest 2 Minutes Between Rounds

WARM UP

Trainer’s Choice

FIRST…

Skill

Movement Review + Workout Prep

WOD

“181019”

Tabata Push Jerk (95/65)

Rest 3 Minutes

Tabata Chest To Bar Pull Ups

Rest 3 Minutes

Tabata Push-Up

Rest 3 Minutes

Tabata Hang Power Snatch

*Score #1 Is Total Reps Per Tabata – Score #2 Is Total Reps Of Workout

WARM UP

Trainer’s Choice

FIRST…

Skill

EMOM16

1) 175M/125M Row Sprint

2) 15 Barbell Glute Bridges

3) 6-8 S/A KB Row *HEAVY (Each)

4) 50ft KB OH Support Walk

WOD

25 Minutes – Strength Work, Technique Focused

Suggested Rep Scheme: 5×5 or 3×8

Pick One Strength Movement (Either Something You Missed From The Week Or Want To Work On)

*Strict Press

*Bench Press

*Front Squat

*Deadlift