THURSDAY 01/31/19
WARM UP
Trainer’s Choice
FIRST…
Skill
Triple Tabata
1- Assault Bike (Calories)
2- Hollow Rocks
3- Handstand Walk (Distance)
WOD
“16.3”
7 Minutes AMRAP
10 Power Snatches (75/55)
3 Bar Muscle Ups
WARM UP
Trainer’s Choice
FIRST…
Skill
Triple Tabata
1- Assault Bike (Calories)
2- Hollow Rocks
3- Handstand Walk (Distance)
WOD
“16.3”
7 Minutes AMRAP
10 Power Snatches (75/55)
3 Bar Muscle Ups
WARM UP
Trainer’s Choice
FIRST…
Skill
3 Rounds For Quality:
Tempo P-Bar Dips (32×0) x 5
Hang L-Hold From Bar x :20 Seconds
Single Arm Ring Row x 8 (Each)
WOD
20 Minutes On The Clock:
0-8:00
8 Minutes AMRAP
10/8 Calorie Row
10 Burpees Over Bar
5 Hang Clean + Jerk (15/75)
8:00-10:00 – Rest
10:00-20:00
10 Minutes AMRAP
.2Km TF Run
12 Front Rack Lunge Steps (115/75)
1 Rope Climb
WARM UP
Trainer’s Choice
FIRST…
Skill
Movement Prep + Skill Review
WOD
“The CrossFit Total”
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
*After Warm-Ups, You Can Take 3 Attempts At Max Lift. We’ll Spend 12 Minutes Total Per Exercise After Movement Review.
WARM UP
Trainer’s Choice
FIRST…
Skill
A1) DB Incline Bench Press (Tempo – 3030) x 8 – 10
A2) Bulgarian Split Squat (Tempo 3030) x 6 (Each)
A3) Kip Swing x 8-10
x4
WOD
Every 4:00 x 24 Minutes
25 Double Unders
10 Ring Pull-Ups
15 KB Thrusters (53/35)
25 Double Unders
WARM UP
Trainer’s Choice
FIRST…
Skill
Option 1: If You Didn’t Come Wednesday, Make Up Skill (Back Squat + Seated Press)
Or
Option 2:
Accumulate 3:00 Top Of Ring Row Hold
Accumulate 3:00 L-Sit Hold (On P-Lets)
Accumulate 2:00 Arch Hold With PVC
*Must Finish One Before Moving Onto The Next Exercise
WOD
10RFT (75-80% Effort):
.15Km TF Run
10 Burpees Over Bar
10 Barbell Roll-Outs
WARM UP
Trainer’s Choice
FIRST…
Skill
EMOM12
1- 15/12 Calories Row
2- 6 Inverted Burpees
WOD
0-6:00 AMRAP
5-10-15-20-25, etc…
Wall Balls (20/14)
Deadlifts (225/155)
8:00-14:00 AMRAP
3-6-9-12-15-18
Handstand Push-Up
Toes To Bar
WARM UP
Trainer’s Choice
FIRST…
Skill
A) Turkish Get-Up Review
+
B1) GHD Sit-Ups x 15
B2) Dumbbell Arm Bar x 3 (Each Side) **Slow
B3) BW Prone Y-Raise x 10
x5
WOD
22 Minutes AMRAP
1 Turkish Get-Up (R)
25′ S/A OH KB Carry
10 KB Suitcase Deadlift
15/10 Calories Assault Bike
1 Turkish Get-Up (L)
25′ S/A OH KB Carry
10 KB Suitcase Deadlift
WARM UP
Trainer’s Choice
FIRST…
Skill
A1) Tempo Back Squat (32×0) x 4
A2) Seated DB Seesaw Press x 5 (Each)
x5
WOD
For Time (16 Minutes CAP):
36 Calories Row
24 No Push-Up Burpee Box Jump Overs (24/20)
12 Squat Clean Thrusters (155/105)
24 No Push-Up Burpee Box Jump Overs
36 Calories Row
WARM UP
Trainer’s Choice
FIRST…
Skill
A1) Banded Pull-Aparts x 10
A2) Arch Hold With PVC x :15 Seconds
x4
+
B1) Kip Swing With Band Between Feet x 10
B2) V-Ups x 10
x4
WOD
“Nicole”
20 Minutes AMRAP
400M Run
Max Pull-ups
*Every Time You Come Off The Bar, Run 400M
*Score Is Total Reps Of Pull-Ups
WARM UP
Trainer’s Choice
FIRST…
Skill
Every 90 Seconds:
1 Snatch DL + 2 Hang Power Snatch + 3 Overhead Squats
x6
WOD
12 Minutes AMRAP
1 Snatch (@ 65-70% Of Max)
3 Clean And Jerk
30 Double Unders
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