Warm Up Trainer’s Choice First… EMOM 9 Minutes of: MINUTE 1: :45 Second Run MINUTE 2: :45 Second Abmat Sit Ups MINUTE 3: :45 Second KB Swings WOD 50/40 Calorie Row 40 Wall Balls 30 Power Snatches 20 Bar Facing Burpees 10 Pull Ups 20 Bar Facing Burpees 30 Power Snatches […]
Warm Up Trainer’s Choice First… 500M Row 50 Air Squats .2 Mile Run 25 Ring Push Ups or Push Ups 250M Row 25 Ball Slams WOD For time: 50 Box Jumps 50 Jumping Pull Ups 50 Kettlebell Swings 50 Walking Lunges 50 Knees to Elbows or Knees to Chest […]
Warm Up Trainer’s Choice First… EMOM 9 Minutes of: MINUTE 1: 0.1 Mile Run MINUTE 2: 25 Wall Mountain Climbers (goal is to stay as parallel as possible to the ground) MINUTE 3: 15 TRX Rows *If you can not complete any of the movements by the :45 second mark rest […]
Warm Up Trainer’s Choice First… EMOM 12 Minutes of: MINUTE 1: 8 – 10 Strict Toes to Bar or Knees to Chest MINUTE 2: 8/10 Calorie Bike MINUTE 3: 12 Dumbbell Floor Presses MINUTE 4: 8 – 10 Ring Dips or 12 Bench Dips WOD 4 Rounds of: .4 Mile Jog […]
Warm Up Trainer’s Choice First… EMOM 9 Minutes of: MINUTE 1: 5 Bench Press (Build to 85% or a heavy set) MINUTE 2: 10 Bent Over Dumbbell Rows (hold each rep at top position for 1 second) MINTUE 3: 15 Wall Balls WOD “The Chief” 5 Rounds: AMRAP 3 […]
Warm Up Trainer’s Choice First… Every Minute On the Minute (EMOM) 9 Minutes of: MINUTE 1: 5 Back Squats MINUTE 2: 150M Row Sprint MINUTE 3: 40 Second Barbell Roll Out *Build up in weight for the front squat (75-80%) WOD “Victoria” 5 Rounds of: 10 Thrusters 14 Box […]
Warm Up Trainer’s Choice Barbell Warm Up First… Every 2 Minutes for 12 Minutes of: 1 Power Clean 1 Low Hang Power Clean (at knee) 1 High Hang Power Clean (above knee) 1 Power Clean + 6 Handstand Push Ups or 30 Second Handstand Hold or Modified Handstand Push Ups […]
Warm Up Trainer’s Choice First… Every 2 Minutes for 10 Minutes of: .1 Mile Run or 300 Meter Row 12 Wall Balls Barbell Warm Up WOD Every 3 Mins for 21 Minutes of: 250 Meter Row or .4 Mile Bike 25 Double Unders (modification: 75 single under’s) 10 Push Press […]
Warm Up Trainer’s Choice First… EMOM 9 Minutes of: MINUTE 1: 30 Second Jump Rope MINUTE 2: 40 Second Rope Slams MINUTE 3: 60 Plank Hold (front & sides) WOD AMRAP 10 Minutes of: 5 Deadlifts 6 Jerks 9 Back Squats 8/10 Calorie Row or Bike REST 2 Minutes […]
Warm Up EMOM 12 Minutes MINUTE 1: Jump Rope Work MINUTE 2: Barbell Work MINUTE 3: Trainer’s Choice First… EVERY 90 Seconds for 6 rounds of: 3 Position Squat Clean *Build up in weight as you go WOD In teams of 2: AMRAP 20 Minutes of: 12 Wall […]