Archive for month: November, 2018

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A) Bar Muscle Up Progressions x 10 Minutes

B) Barbell Front Rack Step-Ups x 6 (Each Side) x 4

 

WOD

 

3 Minutes To Complete:

 

5 Thruster 155/105

5 Bar Muscle Ups

10 Burpees Over Bar

 

x4

 

 

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 A Session You Missed From The Week Or Something You Want To Work On)

See Coach For More Specific Guidance

*Strict Press

*Bench Press

*Front Squat

*Back Squat

*Deadlift

*Clean/Snatch Pulls

 

 

WOD

 

12 Minutes AMRAP

3-6-9-12, etc…

Alternating DB Snatch (50/35)

DB Burpees

20 Double Unders

 

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

WOD

 

EMOM12

1) :10 Seconds Max Calories Bike

2) :30 Seconds Max Toes to Bar

3) :45 seconds Max Burpees to Target

*Scores Are Separate- Total Calories On Bike, Total Toes To Bar, Total Burpees

 

+

 

Hang Power Snatch

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