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 […]
WARM UP Trainer’s Choice FIRST… Skill A1) 1 Clean Deadlift + 1 Clean Pull (Pause 2 Seconds @ Knee) A2) Strict Pull Up x 3 + Last Rep :5 Seconds. Chin Over Bar Hold (Weighted, If Possible) x5 WOD EMOM12 2 Power Clean + Push Jerk *Build Each Set To […]
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 […]
WARM UP Trainer’s Choice FIRST… Skill A) EMOM10 Snatch x 1 @ 75-80% B) Snatch Grip Deadlift x 5 x 4 Sets WOD 3RFT (15 Minutes CAP) 100 DU 25 Wall Balls (20/14) 15 Chest To Bar Pull-Ups
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 […]
WARM UP Trainer’s Choice FIRST… Skill Movement Prep + Skill Work WOD Metcon: 27-21-15-9 Wallballs (20/14) Sumo Deadlift High Pulls (95/65) Burpee Box Jumps (24/20) Push Presses (95/65)
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)
WARM UP Trainer’s Choice FIRST… Skill Movement Prep + Skill Review WOD Teams Of 2: For Time: 400M Run (Each) 50 Deadlift (165/115) 20 Synchro Bar Facing Burpees 400M Run (Each) 50 Squat Cleans (155/105) 20 Synchro Bar Facing Burpees 400M Run (Each) 50 Front Squats (135/95) 20 Synchro Bar […]
WARM UP Trainer’s Choice FIRST… Skill EMOM15 (:40/:20) 1- Double Unders 2- Banded Tempo Goblet Squat (@3330) 3- Rope Slams 4- Supinated DB Row (Pause 2 @ Top) 5- Sorensen Hold Or Superman Hold WOD 25 Minutes – Strength Work Or Gymnastics Technique Focused Pick One Movement (Either From A […]
WARM UP Trainer’s Choice FIRST… Skill Movement Prep + Skill Review *KB Snatch *Rope Climb WOD 5RFT: 12 KB Snatch (L) – (53/35) 12 KB Snatch (R) 3 Rope Climbs 250M Row Rest 3 Minutes Between Rounds