Warm Up Trainer’s Choice Barbell Warm Up First… EMOM 16 Minutes of: MINUTE 1: 5 Pause Back Squats (3 second pause at bottom) MINUTE 2: 8/10 Calorie Bike MINUTE 3: 10/12 Calorie Row MINUTE 4: 50 Second Plank Hold *If you can not complete the Bike or Row stop at :45 […]
Warm Up Trainer’s Choice Barbell Warm Up WOD Tabata of: – Power Snatch – KettleBell Swings – Sit Ups – Air Squats *Each tabata consists of 8 rounds of 20 secs on, 10 secs off (total of 3:50). Rest 1 minute between movements. Rest 3-4 Minutes Then: […]
Warm Up Trainer’s Choice Barbell Warm Up WOD AMRAP 8 Minutes of: 10 Push Press 8 Calorie Assault Bike or Row 6 Toes to Bar or Knees to Chest REST 2 MINUTES AMRAP 8 Minutes of: 3 Power Cleans 6 Squat Clean Thruster 9 KB Swings REST 2 MINUTES […]
Warm Up Trainer’s Choice First… EMOM 12 Minutes of: MINUTE 1: 30 Second L – Sit Holds (on rings or bar) MINUTE 2: 40 Second Ball Slams MINUTE 3: 50 Second Farmer’s Carry (around perimeter of gym) WOD “Rankel” AMRAP 20 minutes of: 6 Deadlifts 7 Burpee Pull Ups 10 […]
Warm Up Trainer’s Choice First… EMOM 16 Minutes of: MINUTE 1: .1 Mile Run MINUTE 2: 8/10 Calorie Bike MINUTE 3: 15 Russian KB Swings (Heavy) MINUTE 4: 8/10 Calorie Row WOD AMRAP 15 Minutes of: 5 Pull Ups 7 Push Jerks 9 Back Squats 25 Double Under’s or 50 […]
Warm Up Trainer’s Choice Barbell Warm Up First… EMOM 12 Minutes of: MINUTE 1: 6/8 Calorie Row or Bike MINUTE 2: 5 Front Squats @ 70% MINUTE 3: 15 Medball Slams *Build up in weight for the front squats. Bar can be taken from the ground or the rack. WOD […]
Warm Up Trainer’s Choice First… 1,000M Run *One person works while the other does max rep KB Swings. Switch every 250M. WOD In teams of 2: 8 Minute Max Rounds/Reps of: 20 Push Press 20 Calorie Row REST 2 Minutes 8 Minute Max Rounds/Reps of: 20 Deadlifts 20 Calorie Assault […]
Warm Up Trainer’s Choice’s WOD “Armazem Turkey Burn” FIRST COURSE (by yourself, 1 person): 30 – 20 – 10 OF: Wall Balls Box Jumps or Step Ups Kettlebell Swings *10 minute Cap REST 2 MINUTES MAIN COURSE (In teams of 2): AMRAP 16 Minutes of: 11 Burpees 24 […]
Warm Up Trainer’s Choice First… Every 2 Mintues for 12 Minutes of: 4 Front Squats + 8 Back Rack Lunges 8/10 Calorie Row or Assault Bike *Build up in weight Barbell Warm Up WOD 8 Rounds of: 5 Thrusters 7 Hang Power Cleans 9 Sumo Deadlift High Pull […]
Warm Up Trainer’s Choice First… Every 2 Minutes for 12 Minutes: 8 Toes to Bar or Knees to Elbow or Knees to Chest 10 Calorie Row or Bike 12 Air Squats Barbell Warm Up WOD For Time: 15 – 12 – 9 – 6 – 3: Squat Cleans Shoulder […]