TUESDAY 12/11/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Bench Press

3-3-3-3-3

*In Between Sets- Perform Max Set Unbroken DU

**If Doing Singles, Max Reps In 1:00

 

WOD

 

For Time:

30 Calories Assault Bike

Into

4 Rounds

.2Km TF Run

4 Bar Muscle-Ups

6 Pistols (Each)

8 Ring Dips

 

Scale For BMU =

1- 4 Jumping Bar MU

2- 6 Hollow Rocks + 4 Strict Pull Ups (Banded Or Regular)

 

 

SUNDAY 12/09/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

For Time:

25-20-15-10-5

Calorie Bike

Calorie Row

50 Double Unders

**Can Sub TF For Row (.25/.20/.15/.10/.05 On TF)

 

WOD

 

25 Minutes – Strength Work Or Gymnastics

Technique Focused

Pick One Movement (Either From 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

 

SATURDAY 12/08/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

WOD

 

For Time:

 

1000 Meter Row

50 Pull-Ups

50 Wall Balls (20/14)

50 Box Jumps

 

Rest 5 Minutes

 

500 Meter Row

25 Pull-Ups

25 Wall Balls (20/14)

25 Box Jumps

 

+

 

Finisher:

3-4 Rounds (Not For Time)

:20 Seconds Sorensen Hold (Add Plate, If Possible)

10 Pistols Off Box (5 Each)

:20 Seconds HS Hold + 5 Seconds Negative Tempo Y Raise (22×0) x 10 (On X-Over Symmetry)

 

 

THURSDAY 12/06/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) Clean Grip Deadlift x 3

A2) Arch Hold With PVC x :20 Seconds

x5

 

+

 

B1) Clean Pulls @ 90-110% Of Max Clean x 3

B2) GHD Sit-Ups x 8

x5

 

 

WOD

 

5RFT:

 

15 Power Cleans (95/65)

15 Burpees Over Bar

 

 

 

TUESDAY 12/04/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) Tempo Front Squat (32×0) x 3 x 6

A2) Tempo Strict Pull Ups (53×0) x 3 or MU Transition Work x 5

 

WOD

 

EMOM16

 

1 – One Round “Cindy”

2 – 12/10 Calories Assault Bike

 

*Strict Pull-Up Work: Banded Or Regular Pull Up x 3 (53×0) – 5 Seconds Down + Seconds 3 Chin Over Bar Hold

 

 

SUNDAY 12/02/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

:30 Assault Bike Max Effort

Rest 30 Seconds

:30 Hollow Rocks

Rest 30 Seconds

:30 Ring Dips, Assisted Ring Dips, Or Bench Dips

Rest 1 Minute

x5

 

WOD

 

25 Minutes – Strength Work Or Gymnastics

Technique Focused

Pick One Movement (Either From 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

Or

Endurance Day: 5K Row TT

 

 

SATURDAY 12/01/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

WOD

 

Open Workout 18.5

 

7 Minutes AMRAP

3-6-9-12-15-18-21, etc…

Thrusters (100/65)

Chest To Bar Pull-Up

 

+

 

4NFT (Not For Time)

10 KB or DB Seal Row

10 BB Landmine Twist (Each Side)

20 GHD Sit-Ups

:30 Heavy Sandbag Hold

 

 

THURSDAY 11/29/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

EMOM10

1-5 – 1 Power Clean + 2 Front Squats

6-10 – 1 Squat Clean + 2 Front Squats

 

WOD

 

12 Minutes AMRAP

 

25 Double Unders (50 Singles)

20 Wall Balls (20/14)

50ft Handstand Walk

 

Scale For Handstand Walk

  1. 360 – Walk Around Box In Piked HS Position
  2. 1 Wall Walk + 15 HR Push-Ups

 

 

TUESDAY 11/27/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

E2MOM x12

5 ‘TnG’ Deadlifts *Building Each Set

 

WOD

 

4RFT (20 Minutes CAP)

 

20/15 Calories Row

50ft Front Rack Walking Lunges (50/35)

10 Burpee Pull-Ups

 

 

SUNDAY 11/25/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

25 Minutes – Strength Work Or Gymnastics

Technique Focused

Pick One Movement (Either From 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

 

Or

 

Endurance Day: 5K Row TT

 

WOD

 

A) Double Under Skill Review

B) 7 Minutes AMRAP **Max Effort Pace

20 DB Push Press (50/35)

40 Double Unders