TUESDAY 10/02/18
WARM UP
Trainer’s Choice
FIRST…
Skill
A1) DB Z Press x8 **Seated On Floor
A2) Weighted Pull Ups AMAP
x4
WOD
4 Rounds
20 Calories AB
20 Dub KB Front Squat
20 Box Jump Over (24/20)
Rest 60 Seconds
WARM UP
Trainer’s Choice
FIRST…
Skill
A1) DB Z Press x8 **Seated On Floor
A2) Weighted Pull Ups AMAP
x4
WOD
4 Rounds
20 Calories AB
20 Dub KB Front Squat
20 Box Jump Over (24/20)
Rest 60 Seconds
WARM UP
Trainer’s Choice
FIRST…
Skill
WOD
Partner Workout
200M Row Buy In
100 Wall Balls (20/14)
100 Calories Assault Bike
100 Toes To Bar
100 Sandbag Lunges
100 Hand Release Push Up
200M Row Buy Out
WARM UP
Trainer’s Choice
FIRST…
Skill
Movement Prep
A1) Front Squat 8.8.8.8.8
A2) Scap Retraction on Rope x2 Reps
WOD
Hero Workout – Sisson
20 Minutes AMRAP
15ft Rope Climb, 1 Ascent
5 Burpees
200 Meter Run
WARM UP
Trainer’s Choice
FIRST…
Skill
EMOM 10 – Deadlift
Build Each Round
Reps Go Down 10.8.6.4.2
x4
WOD
21-18-15-12-9
Calories Row
OHS (115/85)
WARM UP
Trainer’s Choice
FIRST…
Skill
A1) Push Press x 8.6.4.2
A2) DB S/L RDL x 8
x4
WOD
10 Rounds
3 Back Squats 225/165
100M Sprint
10 Renegade Rows
Rest 60 Seconds
WARM UP
Trainer’s Choice
FIRST…
Skill
A1) Seated 1 Arm DB Press x 8
A2) Supinated BB Curl x 12
x4
WOD
8 Minutes EMOM
1-10 Calories
2-:40 HR PushUps
3 RFT
500 Meter Row
30 Wall Balls
7 Muscle Ups
WARM UP
Trainer’s Choice
FIRST…
Skill
Movement Prep
WOD
Hero Workout – White
5 RFT
3 Rope Climbs
10 TTB
21 OH Lunge 45# Plate
400M
WARM UP
Trainer’s Choice
FIRST…
Skill
Deadlift x 5 (Tempo 310×1) *Build From Last Week
x4
WOD
20 Minutes AMRAP
10 Cleans (135/95)
15 Calories Rower
15 Push Jerk (135/95)
15 Calories Rower
WARM UP
Trainer’s Choice
FIRST…
Skill
A1) Push Press x 5 (Build From Last Week)
A2) Elevated Ring Rows x10
x4
WOD
Every 4 Minutes
3 Clean And Press With DB/Side
6 Calories Sprint On Bike
3 Clean And Press With DB/Side
12 Pull Ups
x4
WARM UP
Trainer’s Choice
FIRST…
Skill
A1) Staggered 1 Arm Press x 8 (301×1)
A2) Supinated Barbell Row x 8 (2 Seconds Pause At Top Of Pull)
x4
WOD
20 Minutes AMRAP
20 Calories Assault Bike
200 Meter Farmer Carry
50 Air Squats
20 Calories Row
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