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
Author Archive for: Armazem
Entries by Carolina McMahon
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 […]
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 […]
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 […]
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 […]
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