Archive for month: January, 2019

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A) Barbell Back Squat x 3 x 5 Sets

+

B1) Barbell Front Rack Step-Up x 6 (Each)

B2) GHD Sit-Up x 5 + :10 Seconds Supine Hold

B3) S/A Banded Row (Pause 2 Seconds @ End Range) x 6 (Each)

x5

 

WOD

 

250 Meter Row (3-5 Seconds Faster Than 500 Meter Pace)

Rest 1 Minute

x6

 

 

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) :10 Seconds Hand Stand Hold + HSPU Negative

A2) Ring Plank Hold x :20 Seconds

A3) Kip Swing With Band x 6-10 Reps

x5

 

WOD

 

3 Minutes Rounds:

 

15/10 Calories Bike

10 Box Jump Over (24/20)

Max Toes To Bar

Rest 90 Seconds Between Rounds

*Score Is Reps Of Toes To Bar

 

x5

 

 

 

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A) Clean Grip Deadlift – 2 Seconds Pause @ Knee x 4 x 5

B) Clean Pull Unders x 3 **Technique Focus – Vertical Pull, Fast Under Bar x 3

 

WOD

 

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

or

Make-Up Class WOD From The Week

 

WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) Barbell Front Squat x 3 *Heavy Loading For All Sets

A2) Strict Pull-Ups x 3 **Weighted If Possible

x5

 

WOD

 

E2MOMX 14 Minutes:

 

10 KB Swings (70/53)

10 Pull-Ups

5 Thrusters (135/95)