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

 

 

SATURDAY 01/19/19

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

 

 

FRIDAY 01/18/19

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

 

 

THURSDAY 01/17/19

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

 

 

 

 

WEDNESDAY 01/16/19

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

 

 

TUESDAY 01/15/19

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

 

 

MONDAY 01/14/19

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

 

 

SUNDAY 01/13/19

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)

 

 

SATURDAY 01/12/19

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)

 

 

 

FRIDAY 01/11/19

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