Archive for year: 2018

WARM UP

Trainer’s Choice

FIRST…

Skill

WOD

Thanksgiving:

Partner Workout

“Puffin’ For The Stuffin'” (38 Minutes CAP)

*Switch As Needed Throughout

100 Burpee Box Jumps (24/20)

400M TF Run

100 BB Front Rack Lunges (135/95)

400M TF Run

100 Hang Power Cleans (135/95)

400M TF Run

150 AB Mat Sit-Up (Opt- 100 GHD)

400M TF Run

100 Calorie Assault Bike

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

WOD

E2MOM x 16 Minutes

:30 Seconds Row/Bike

:30 Seconds Double Unders (Rope Work)

:30 Seconds GHD Sit-Ups

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