THURSDAY 10/18/18

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Build To Heavy Single: Clean + Jerk – 3.2.1.3.2.1

*2nd Set Of 3.2.1 Should Be Heavier Than 1st

*Full Squat Clean And Split Jerk

 

WOD

 

6RFT (20 Minutes CAP):

 

60 Double Unders

30 Kettlebell Swings (53/35)

15 Burpees

 

 

TUESDAY 10/16/18

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

4 Rounds For Quality:

8 DB Romanian Deadlifts **HEAVY

8 Tempo Y-Raise (Tempo = 32×0, Use x-Over Symmetry)

8 DB Seated Strict Press

8 Kip Swings *Towel Between Legs

 

 

WOD

 

For Time:

“Jackie”

 

1000 Meter Row

50 Thrusters (45/35)

30 Pull-Ups

 

SUNDAY 10/14/18

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Snatch Grip DL + Power Snatch – 3 + 1

x5

 

WOD

 

EMOM18

 

1. 1-3 Muscle Ups Or 2 Rope Climbs *Pick One (Or Variation Of Movement)

2. 3 Power Snatch *Building Each Set, Not TnG

3. 12/10 Calorie Bike

 

+

 

Midline Finisher:

15 Hollow Rocks

15 Arch Rocks

15 Side Plank Dips (Each)

x3

 

 

SATURDAY 10/13/18

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Movement Prep

 

WOD

 

Hero Workout – “The 7′

 

7 RFT

 

7 Handstand PushUps

7 Thrusters (135/95)

7 K2E

7 Deadlifts

7 Burpees

7 KBS

7 PullUps

 

 

THURSDAY 10/11/18

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

4 Rounds For Quality

10 DB Floor Press

10 Supinated BB Row

10 Ring Dips

:20 Seconds Sorensen Hold

Rest 1 Minute Between Rounds

 

 

WOD

 

2 RFT:

 

50 Alternating DB Snatch (50/35)

40 PullUps

30 DB Box Step-Overs

 

 

TUESDAY 10/09/18

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Skill: Back Squat – 10.8.6.4.2

*Building To A Heavy 2 For The Day

*In Between Sets – Perform 10 Wide Stance KB RDLs

 

WOD

 

14 Minutes AMRAP

 

21 Power Cleans (95/65)

15 Burpees Over Bar

9 Toes To Bar

 

 

SUNDAY 10/07/18

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

WOD

 

Partner Workout (I Go You Go)

 

12 Minutes AMRAP

2,4,6,8…

Wall Balls

Burpees

 

1 Minute Rest

 

12 Minutes AMRAP

2,4,6,8…

Man Makers

AB Calories

 

1 Minute Rest

 

12 Minutes AMRAP

2,4,6,8…

Lunges

K2E

 

 

SATURDAY 10/06/18

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Movement Prep

 

 

WOD

 

Hero Workout – Matt 16

 

16 Deadlifts 275/185lb

16 Hang Power Cleans 185/125lb

16 Push Presses 135/95lb

Run 800 Meters

16 Deadlifts 275/185lb

16 Hang Power Cleans 185/125lb

16 Push Press 135/95lb

Run 800 Meters

16 Deadlifts 275/185lb

16 Hang Power Cleans 185/125lb

16 Push Press 135/95lb

 

 

THRUSDAY 10/04/18

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A) Clean 3.3.3.3.3 (Rest 90 Seconds)

 

x5

 

WOD

 

12 Minutes AMRAP

 

MB Combo (Front/Lateral/OH Pass- 40 Reps)

30 Ab Mat SitUps

40 Double Unders

 

 

 

TUESDAY 10/02/18

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) DB Z Press x8  **Seated On Floor

A2) Weighted Pull Ups AMAP

 

x4

 

WOD

 

4 Rounds

20 Calories AB

20 Dub KB Front Squat

20 Box Jump Over (24/20)

Rest 60 Seconds