THURSDAY 03/22/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

4 Rounds For Quality
5 KB Deadlift + 5 KB Swings
5 S/L KB Deadlifts (each side)
10 Alt. S/L V-Up
10 Wall Squats
250m Row

 

WOD

 

For Time:
40 Cal Row
40 DB Power Clean (50/35)
40 Cal Row
30 DB Front Squat
40 Cal Row
20 DB Hang Squat Clean
40 Cal Row

 

TUESDAY 03/20/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

EMOM7: 3 “Touch-and-Go” Power Clean – Build In Weight

 

WOD

 

3RFT
10 Clean + Jerk (135/95)
50 Wall Balls (20/14)

SUNDAY 03/18/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A1) Clean Grip Deadlift x 5

A2) Side Plank Dips x 15 (Each)

A3) Sorensen Hold x :20 Sec

x5

 

 

WOD

 

EMOM24

 

1) 150 Meter Row

2) 10 Burpee Box Jump Overs

3) 10 TnG Power Snatch (75/55)

4) 10 GHD SitUps (Scale: 15 AbMat)

5) 10/8 Calories Bike

6) 15 BB Front Rack Lunges

 

 

SATURDAY 03/17/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Movement Prep – 12 Minutes

 

Row Or Bike: 3:00 Minutes

+

EMOM4: 7 Seconds Sprint/ Easy Pace For Rest Of Minute

+

Good Morning x 10

Plank To Down Dog x 10

PVC DL With 2 Seconds Pause @ Mid-Shin x 10

Prisoner Stretch x :20 Seconds

Cossack Squat x 10 (Each Side)

x 2

+

Review Of Movements Standards + Warm-Up To Starting DL Weight + Warm-Up HSPU/Push-Up- 12 Minutes

 

WOD

 

“18.4”

 

For Time: 9 Minutes CAP

 

RX

21 DeadLifts (225/155)

21 Handstand PushUps

15 DeadLifts (225/115)

15 Handstand PushUps

9 DeadLifts (225/155)

9 Handstand PushUps

21 DeadLifts (315/205)

50-ft Handstand Walk

15 DeadLifts (315/205)

50-ft Handstand Walk

9 DeadLifts (315/205)

50-ft Handstand Walk

 

Scaled

21 DeadLifts (135/95)

21 Handstand PushUps

15 DeadLifts (135/95)

15 Handstand PushUps

9 DeadLifts (135/95)

9 Handstand PushUps

21 DeadLifts (185/135)

50-ft Bear Crawl

15 DeadLifts (185/135)

50-ft Bear Crawl

9 DeadLifts (185/135)

50-ft Bear Crawl

 

 

 

 

 

 

THURSDAY 03/15/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

EMOM10

 

1) Tempo Back Squat (2 Seconds Pause In Bottom) x 5 – Same Weight Throughout

2) 1-3 Strict Pull-Ups + Kip Swings x 5

 

WOD

 

Partner WOD

20 Minutes AMRAP *Tunnel Style

 

12 Wall Balls (20/14)

9 Pull Ups

6 Clean + Jerk (115/75)

 

*Every 4 Minutes – 5 Synchro Burpees

 

 

TUESDAY 03/13/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A1) 2 Strict Press + 4 Push Press

A2) S/A DB Row *Tempo- 2 Sec Pause @ Top x 8 (Each)
x6

WOD

 

For Max Reps:

1:00 Thrusters (95/65)
1:00 Lateral Burpees Over Bar
1:00 Kettlebell Swings (70/53)
Rest 1 Minute
x4

 

SUNDAY 03/11/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

Partner Workout

 

100 Hang Power Clean (135/95)

50 HSPU

75 Sumo DL High Pull (115/75)

50 Toes To Bar

25 Overhead Squats (75/55)

100 Box Jumps (24/20)

 

  • Every 5 Minutes – 20 Wall Balls (Each Partner)

 

SATURDAY 03/10/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

“18.3”

 

2 Rounds For Time Of: 14 Minutes Cap

 

100 Double Unders

20 Overhead Squats (115/80)

100 Double Unders

12 Ring Muscle-Ups

100 Double Unders

20 Dumbbell Snatches (50/35)

100 Double Unders

12 Bar Muscle-Ups

 

 

 

 

THURSDAY 03/08/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

EMOM 10

1) 5 Front Squats (Heavy)

2) 10 GHD SitUps (Or 15 AbMat) + 8/6 Calories Assault Bike

 

WOD

 

“Havana”

25 Minutes AMRAP

 

150 Double Unders

50 PushUps

15 Power Cleans (185/125)

 

 

TUESDAY 03/06/18

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WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A1) Clean Grip Deadlift x 4 *Reset Between Reps

A2) S/A DB Push Press x 5 (Each)

A3) Powell Raise x 8 (Each)

x5

 

WOD

 

14 Minutes AMRAP

Ascending Ladder – 3, 6, 9, 12 etc…

 

PullUps

Wall Balls (20/14)

Deadlifts (225/135)