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
Author Archive for: Armazem
Entries by Carolina McMahon
WEDNESDAY 01/30/19
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 […]
TUESDAY 01/29/19
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.
MONDAY 01/28/19
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 […]
SUNDAY 01/27/19
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 […]
FRIDAY 01/25/19
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
THURSDAY 01/24/19
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 […]
WEDNESDAY 01/23/19
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 […]
TUESDAY 01/22/19
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 […]
MONDAY 01/21/19
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