WARM UP Trainer’s Choice FIRST… Skill A1) Barbell Back Squat x 5 *Heavy Loading For All Sets, Not 5RM A2) S/A Ring Row With 2 Pause @ Chest x 6 (Each Side) A3) L-Sit Hold x Accumulate .25 Seconds (On Paralettes) x5 WOD Partner Workout: 14 Minutes AMRAP Partners Switch After […]
WARM UP Trainer’s Choice FIRST… Skill 10 Minutes AMRAP 100Ft Plate Overhead Walking Lunge (45/25) 30 GHD Sit-Ups 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 […]
WARM UP Trainer’s Choice FIRST… Skill WOD “12 Days Of Christmas” 12 Days Of Christmas **40 Minutes CAP (Like The Song… 1… 2-1… 3-2-1… 4-3-2-1 etc…) 1 Clean & Jerk (155/105) 2 Muscle Up (Strict Pull-Ups With Band Or Without + Dips) 3 Bar Facing Burpees 4 Hang Squat Snatch 5 […]
WARM UP Trainer’s Choice FIRST… Skill EMOM12 1- 3 Push Press (From Rack) 2- 12 KB Swings (70/53) 3- 15 Hollow Rocks With PVC WOD 4 Minute Rounds: .3km TF Run 12 Thrusters (155/105) AMRAP Chest To Bar Pull Ups x4
WARM UP Trainer’s Choice FIRST… Skill A1) S/A Incline DB Bench Press *Hold Other DB Up- Arm Extended x 6 A2) Supinated Barbell Bent Over Row x 6 x4 + B) Handstand Kick-Up Work (5 Minutes). Freestanding Or On Wall WOD Partner Workout: 7 Minutes To Complete: 30 […]
WARM UP Trainer’s Choice FIRST… Skill 4 Rounds (Not For Time) Tempo Y Raise (61×0) x 10 (On X-Over Symmetry) S/A DB Row x (Each) Kneeling Landmine Press x 6 (Each) Strict Toes To Bar x 6 **With Partner WOD 25 Minutes – Strength Work Or Gymnastics Technique Focused Pick […]
WARM UP Trainer’s Choice FIRST… Skill 3 Minutes To Complete: 10 Calories Row 10 DB Hang Snatch (5/arm) 10 Handstand Push-Ups *Pick A Number Of HSPU You Think You Can Complete Unbroken For All Sets x5 WOD Deadlift 5-5-5-5-5 *Rest 90 Seconds- 2 Minutes Between Sets
WARM UP Trainer’s Choice FIRST… Skill A1) Barbell Front Squat x 4 A2) Tempo S/L KB Deadlift (31×0) x 6 (Each) A3) Supine GHD Hold x :20 Seconds x5 WOD For Time: 30 DB Box Step-Up (50/35) 15 Burpee Box Jump Over (30/24) 30 Sandbag Over Shoulder 15 Burpee Box […]
WARM UP Trainer’s Choice FIRST… Skill Bench Press 3-3-3-3-3 *In Between Sets- Perform Max Set Unbroken DU **If Doing Singles, Max Reps In 1:00 WOD For Time: 30 Calories Assault Bike Into 4 Rounds .2Km TF Run 4 Bar Muscle-Ups 6 Pistols (Each) 8 Ring Dips Scale For BMU = […]
WARM UP Trainer’s Choice FIRST… Skill For Time: 25-20-15-10-5 Calorie Bike Calorie Row 50 Double Unders **Can Sub TF For Row (.25/.20/.15/.10/.05 On TF) 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 […]