Warm Up Trainer’s Choice First… EMOM 9 Minutes of: MINUTE 1: 8/10 Calorie Row MINUTE 2: 15-20 Abmat Sit Ups MINUTE 3: 25 Double Under’s or 50 Single Under’s WOD For time; In teams of 2: .35 Mile Partner Run or 750 Meter Row 25 Burpees 50 Squat Cleans 75 Deadlifts 100 […]
Warm Up Trainer’s Choice First… EMOM 12 Minutes of: MINUTE 1: 5 Bench Press MINUTE 2: 10 Bent Over Barbell Rows MINUTE 3: 12 – 15 GHD Sit Ups MINUTE 4: 3o Double Under’s or 60 Single Under’s *Build up in weight for the bent over barbell rows (a challenging set […]
Warm Up Trainer’s Choice First… Every 3 Minutes for 12 Minutes of: 250M Row or .1 Mile Run 10 Russian KB Swings 15 Abmat Sit Ups *Increase the intensity each time you go through. Russian KB’s should be heavier then normal. Barbell Warm Up W.O.D. “The Blanco Cooley Crippler” […]
Warm Up Trainer’s Choice First… Every 2 Minutes for 12 Minutes: .1 Mile Run or 250M Row 10 Push Ups 15 Air Squats WOD 3 Rounds of: 25 Power Snatches 20 Thrusters 15 Overhead Plated Lunges 10 Calorie Bike *20 Minute Cap LEVEL 1: 35/45lb Power Snatches/Thrusters 10/25lb OH Plated Lunges LEVEL […]
Warm Up Trainer’s Choice First… EMOM 9 Minutes of: MINUTE 1: 25 Double Under’s or 50 Single Under’s MINUTE 2: 15 KB Sumo Deadlift High Pull (light weight) MINUTE 3: 10 Toes to Bar WOD In teams of 2: 100 Wall Balls 100 KB Swings 100 Power Cleans 100 Burpee Box […]
Warm Up Trainer’s Choice Barbell Warm Up First… EMOM 12 Minutes of: MINUTE 1: 15 Wall Balls MINUTE 2: 10 – 12 Box Jumps MINUTE 3: 5 Pause Back Squats (3 second pause at the bottom) MINUTE 4: 15 – 20 Abmat Sit-Ups *Moderate weight for back squats (70%). Bar is […]
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