Warm Up Trainer’s Choice First… EMOM 9 Minutes of: MINUTE 1: 25 Double Under’s or 50 Single Under’s MINUTE 2: 15 Goblet Squats MINUTE 3: 1 Minute Plank Holds WOD Teams of 2; 10 Wall Climbs 20 Calorie Bike 30 Burpee Box Jumps 40 Pull Ups 50 Hand Release Push Ups 60 Deadlifts 70 […]
Warm Up Trainer’s Choice Barbell Warm Up First… EMOM 12 Minutes of: MINUTE 1: 7 Back Squats MINUTE 2: 30 Second Row or Assault Bike SPRINT MINUTE 3: 15 Russian KB Swings (heavy) *Bar is taken from the rack. Build up in weight for the back squats (80%) WOD AMRAP 16 minutes […]
Warm Up Trainer’s Choice First… EMOM 12 Minutes of: MINUTE 1: 10 Bench Press MINUTE 2: 40 Second Barbell Roll Outs MINUTE 3: 12 Dumbbell Weighted Step Ups *Build up to 60 – 70% WOD 4 Rounds of: .06 Mile Run (100M) or 10 Calorie Assault Bike 20 Wall Balls 30 […]
Warm Up Trainer’s Choice First… Every 2 Minutes for 10 Minutes of: 125M Row 10 Push Ups 15 Abmat Sit Ups Barbell Warm Up WOD AMRAP 15 Minutes: 3/5 Pull Ups 5 Power Snatch 15 Double Under’s *Goal is 11 – 13 rounds LEVEL 1: 6/8lb Wall Balls […]
Warm Up Trainer’s Choice Barbell Warm Up WOD In teams of 2: 50 Calorie Row or .2 Mile Partner Run 50 Wall Balls 50 Toes to Bar 50 Power Clean 50 Burpee Box Jumps 50 Push Jerks 50 Toes to Bar 50 Wall Balls 50 Calorie Row or .2 Mile […]
Warm Up Trainer’s Choice Barbell Warm Up WOD EMOM 30 Min of: MINUTE 1: 8/10 Calorie Row MINUTE 2: 10/12 Calorie Bike MINUTE 3: 12 Deadlifts MINUTE 4: 16 Wall Balls MINUTE 5: 20 KB Swings *Add weight to the deadlift after every round, reps should go down by 2 reps […]
Warm Up Trainer’s Choice First… Every 2 Minutes for 12 Minutes of: 2 Bear Complex (1 power clean + 1 front squat + 1 shoulder to overhead + 1 back squat + 1 behind the neck press). Build up in weight if comfortable. + 8 Box Jumps WOD 10 […]
Warm Up Trainer’s Choice First… Every 2 Minutes for 12 Minutes of: 10 Wall Balls 20 Double Under’s or 40 Single Under’s 8 – 12 Toes to Bar or Knees to Elbow WOD 10 Rounds of: 7 Sumo Deadlift High Pull 7 Front Squats 7 Push Jerks LEVEL 1: 35/45lb SDHP/Front Squats/Push […]
Warm Up Trainer’s Choice First… EMOM 9 Minutes of: MINUTE 1: 5 Back Squats MINUTE 2: 8/10 Row or Bike Sprint MINUTE 3: 12 GHD Sit Ups or 15 Abmat Sit Ups WOD In teams of 2, As Many Rounds As Possible (Amrap) in 20 Minutes of: 20 Deadlifts […]
Warm Up Trainer’s Choice First… Every :90 Seconds for 10:30 of: 1 Hang Power Snatch 1 Power Snatch 1 Overhead Squat + 30 Double Under’s or 60 Single Under’s *Build up to a challenging weight for the complex (70%) WOD AMRAP 18: 6 Ring Dips or 10 Bench […]