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)

 

 

SATURDAY 01/27/18

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

 

 

THURSDAY 01/25/18

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)

 

TUESDAY 01/23/18

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

 

 

 

SATURDAY 01/20/18

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

 

THURSDAY 01/18/18

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

 

 

 

TUESDAY 01/16/18

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Build To Heavy Single Deadlift

 

 

WOD

 

EMOM 24

 

  1. 8 Deadlift @ 60% Of Heavy Single
  2. 15 Ring Push-Ups
  3. 10 DB Burpees
  4. 12/10 Calories Row

 

SUNDAY 01/14/18

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

 

 

SATURDAY 01/13/18

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Movement Prep & Scaling Options

 

WOD

 

“Angie”

 

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Squats

 

 

THURSDAY 01/11/18

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