SUNDAY 01/28/18
WARM UP
Trainer’s Choice
FIRST…
Skill
EMOM 10
1) DB Bench Press x 15
2) GHD Sit-Ups (Or Ab Mat- 20) x 10
WOD
“15.5”
27-21-15-9
Row (Calories)
Thrusters (95/65)
WARM UP
Trainer’s Choice
FIRST…
Skill
EMOM 10
1) DB Bench Press x 15
2) GHD Sit-Ups (Or Ab Mat- 20) x 10
WOD
“15.5”
27-21-15-9
Row (Calories)
Thrusters (95/65)
WARM UP
Trainer’s Choice
FIRST…
Skill
Movement Prep & Scaling Options
WOD
Partner Workout
50 Calories On Assault Bike *Partner Does Hollow Hold
75 Push Press (95/65)
100 Wall Balls (20/14)
100 Calories On Rower
100 Wall Balls
75 Front Rack Lunges
50 Calories On Assault Bike *Partner Does Handstand
WARM UP
Trainer’s Choice
FIRST…
Skill
A) Build To Heavy Single Strict Press (8 Minutes)
+
B) Strict Press – 60% Of HS x 10 Reps x 3 Sets
WOD
20 Minutes AMRAP
10 Pull-Ups
20 Hung Squat Clean (115/75)
30 HR Push-Ups
400 Meter Run (TF)
WARM UP
Trainer’s Choice
FIRST…
Skill
WOD
10 Rounds (For Max Reps)
30 Seconds T2B
Rest 30 Seconds
30 Seconds Dips
Rest 30 Seconds
30 Seconds Bodyweight DLs
Rest 30 Seconds
30 Seconds HSPU
Rest 30 Seconds
WARM UP
Trainer’s Choice
FIRST…
Skill
WOD
Partner WOD
*Switch/Divide Reps As Needed
*Partner Must Hang From Bar While Doing T2B
*Each Partner Does 250M Row Between Couplets/Other Partner Does OH Plates Hold
Partner Workout
Buy In: 50 Burpees (Each Partner)
**Cant Start Until Both Partners Are Done With Burpees
50 Wall Balls (20/14)
50 T2B *Partner Hangs From Bar
250 Meter Row *Each Partner
40 Wall Balls
40 T2B
250 Meter Row/Farmer’s Carry
30 Wall Balls
30 T2B
250 Meter Row/Farmer’s Carry
20 Wall Balls
20 T2B
250 Meter Row/Farmer’s Carry
10 Wall Balls
10 T2B
WARM UP
Trainer’s Choice
FIRST…
Skill
Review Movement + Scaling Options
WOD
15 ROUNDS
3 Strict Pull-Ups
5 Clean + Jerks (Full Clean)
7 Burpees
*3 Rounds @ Each Weight
125/75
135/85
145/95
155/105
165/115
WARM UP
Trainer’s Choice
FIRST…
Skill
Build To Heavy Single Deadlift
WOD
EMOM 24
WARM UP
Trainer’s Choice
FIRST…
Skill
Snatch Pull + Hang Snatch Pull + Hang Power Snatch
WOD
AMRAP 24
“Tunnel Style”
7 Russian KB Swing (70/55)
7 Calories On Assault Bike
7 Hang Power Snatch (75/55)
*Partner During Rest Must Perform 5 Burpees
WARM UP
Trainer’s Choice
FIRST…
Skill
Movement Prep & Scaling Options
WOD
“Angie”
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
WARM UP
Trainer’s Choice
FIRST…
Skill
4 Rounds For Quality:
Front Rack BB Step Ups x 10 (Each Side)
Bottoms Up KB Press x 10 (Each Side)
Kick-Up Practice + Handstand Hold – :30 Seconds
x4
WOD
EMOM 20
1) 5 Thrusters (95/65) + 5 Burpees
2) Dead Hang On Bar
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