SUNDAY 01/20/19
WARM UP
Trainer’s Choice
FIRST…
Skill
A1) Barbell Bench Press x 10-8-6-4-2
A2) Handstand Kick-Up Still Work
WOD
For Time:
21-15-9
DB Clean And Jerk (35/25)
Strict Pull-Ups
GHD Sit-Ups
WARM UP
Trainer’s Choice
FIRST…
Skill
A1) Barbell Bench Press x 10-8-6-4-2
A2) Handstand Kick-Up Still Work
WOD
For Time:
21-15-9
DB Clean And Jerk (35/25)
Strict Pull-Ups
GHD Sit-Ups
WARM UP
Trainer’s Choice
FIRST…
Skill
Movement Prep + Skill Work
*Deadlift Review
*Double KB Clean
WOD
EMOM25
1- 3 “Touch And Go” Deadlifts *Build Weigh Each Set
2- 20 Ab-Mat Sit-Ups
3- Overhead Double KB Carry (Back Room To Front)
4- .15Km TF Run
5- Rest
WARM UP
Trainer’s Choice
FIRST…
Skill
A) 1 1/4 Front Squat x 3 x 5 Sets
+
B) DB Turkish Get-Up x 2 (1/Each)
x4
WOD
3 Minute Rounds:
8 DB Devil’s Press (50/35)*
8/6 Calorie Assault Bike
8 Alternating Pistols
1:00 Rest
x5
WARM UP
Trainer’s Choice
FIRST…
Skill
250 Meter Row (3-5 Seconds Faster Than 500M Pace)
Rest 1 Minute
x5
WOD
100 Double Unders
25 Wall Balls (20/14)
25 Toes To Bar
50 Double Unders
25 Toes To Bar
25 Wall Balls (20/14)
100 Double Unders
WARM UP
Trainer’s Choice
FIRST…
Skill
A1) 2 Clean Pull + 1 Power Clean (From Power Position)
x3 (Not TnG)
A2) Double KB Single Leg Deadlift x 8 (Each)
x5
WOD
:45 Seconds Max Calories Assault Bike
:45 Seconds Max Hang Power Clean (135/95)
:45 Seconds Max Box Jump Overs
Rest 1 Minute
x6
WARM UP
Trainer’s Choice
FIRST…
Skill
A1) Wall Walks (3 Seconds Pause In HS) x 3
A2) :10 Seconds Ring Support Hold
A3) Rope Climbs x 1-2
x4
WOD
12 Minutes AMRAP
1 Strict Pull-Ups, 2 Push-Ups, 3 Air Squats
2 Strict Pull-Ups, 4 Push-Ups, 6 Air Squats
3 Strict Pull-Ups, 6 Push-Ups, 9 Air Squats
4-8-12
5-10-15
6-12-18
7-13-21
Etc…
*Score is Total Reps
WARM UP
Trainer’s Choice
FIRST…
Skill
A1) Push Press (From Rack) x 3
A2) Hollow Rocks x 15 (With Band Between Feet)
Rest 90 Seconds Between Sets
x5
WOD
“Captain Narf”
21 Thrusters (95/65)
9 Burpees Over Bar
250 Meter Row
15 Thrusters
15 Burpees Over Bar
250 Meter Row
9 Thrusters
21 Burpees Over Bar
250 Meter Row
WARM UP
Trainer’s Choice
FIRST…
Skill
Movement Prep + Scaling
15 Minutes Warm-Up Including:
*Review Double Unders
*Rope Climb Tech + Push Press
WOD
For Time:
Buy In: 200 Double Unders
+
9-15-21-27
.25 Mile TrueForm Run
Push Press (96/65)
2 Rope Climb (In Between Each Round)
WARM UP
Trainer’s Choice
FIRST…
Skill
Movement Prep + Skill Work
WOD
Partner Workout
*Break Up As Needed
0-10:00 – AMRAP
6 Ball/Bag Over Shoulder
12 DB Devil’s Press (50/35)
24 Goblet Squats *Same KB
11:00-21:00 – AMRAP
*Add 2 Reps Each Round, During Row Partner Does AbMat Sit-Ups
10 S/A Hang Clean + Jerk (50/35)
10 Calories On Rower
21:00-25:00 – AMRAP
Max Burpee Pull-Ups (Sub= 5 RR + 2 Burpee)
WARM UP
Trainer’s Choice
FIRST…
Skill
A1) DB Incline Bench Press x 8
A2) Heavy Front Rack Hold x :15 Seconds
x5
WOD
3RFT:
:3Km TrueForm Run
21 Sumo Deadlift High Pull (75/55)
12 Burpees Over Bar
© Copyright 2020 Armazém Fusion Fitness | 1800 Boston Post Rd Guilford, CT 06437 | 475.221.8928 | info@armazemfusion.com | Digital Marketing Agency Mediaboom
Serving the Connecticut shoreline: New Haven, East Haven, Branford, Guilford, Madison