WARM UP Trainer’s Choice FIRST… Skill WOD For Time: 1000 Meter Row 50 Pull-Ups 50 Wall Balls (20/14) 50 Box Jumps Rest 5 Minutes 500 Meter Row 25 Pull-Ups 25 Wall Balls (20/14) 25 Box Jumps + Finisher: 3-4 Rounds (Not For Time) :20 Seconds Sorensen Hold […]
WARM UP Trainer’s Choice FIRST… Skill A1) Clean Grip Deadlift x 3 A2) Arch Hold With PVC x :20 Seconds x5 + B1) Clean Pulls @ 90-110% Of Max Clean x 3 B2) GHD Sit-Ups x 8 x5 WOD 5RFT: 15 Power Cleans (95/65) 15 Burpees Over […]
WARM UP Trainer’s Choice FIRST… Skill A1) Tempo Front Squat (32×0) x 3 x 6 A2) Tempo Strict Pull Ups (53×0) x 3 or MU Transition Work x 5 WOD EMOM16 1 – One Round “Cindy” 2 – 12/10 Calories Assault Bike *Strict Pull-Up Work: Banded Or Regular Pull […]
WARM UP Trainer’s Choice FIRST… Skill :30 Assault Bike Max Effort Rest 30 Seconds :30 Hollow Rocks Rest 30 Seconds :30 Ring Dips, Assisted Ring Dips, Or Bench Dips Rest 1 Minute x5 WOD 25 Minutes – Strength Work Or Gymnastics Technique Focused Pick One Movement (Either From A Session You […]
WARM UP Trainer’s Choice FIRST… Skill WOD Open Workout 18.5 7 Minutes AMRAP 3-6-9-12-15-18-21, etc… Thrusters (100/65) Chest To Bar Pull-Up + 4NFT (Not For Time) 10 KB or DB Seal Row 10 BB Landmine Twist (Each Side) 20 GHD Sit-Ups :30 Heavy Sandbag Hold
WARM UP Trainer’s Choice FIRST… Skill EMOM10 1-5 – 1 Power Clean + 2 Front Squats 6-10 – 1 Squat Clean + 2 Front Squats WOD 12 Minutes AMRAP 25 Double Unders (50 Singles) 20 Wall Balls (20/14) 50ft Handstand Walk Scale For Handstand Walk 360 – Walk Around […]
WARM UP Trainer’s Choice FIRST… Skill E2MOM x12 5 ‘TnG’ Deadlifts *Building Each Set WOD 4RFT (20 Minutes CAP) 20/15 Calories Row 50ft Front Rack Walking Lunges (50/35) 10 Burpee Pull-Ups
WARM UP Trainer’s Choice FIRST… Skill 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 Specific Guidance *Strict Press *Bench Press *Front Squat *Back Squat *Deadlift *Clean/Snatch Pulls Or […]
WARM UP Trainer’s Choice FIRST… Skill Movement Prep + Skill Work WOD For Time: 20-16-12-8-4 DB Box Step Ups (50/35) Calories AB 10-8-6-4-2 Bar Muscle-Ups (Or Jumping Bar MU) HR Push Ups x2 5-4-3-2-1 Sandbag Over Shoulder 50Ft Sandbag Carry
WARM UP Trainer’s Choice FIRST… Skill WOD Thanksgiving: Partner Workout “Puffin’ For The Stuffin’” (38 Minutes CAP) *Switch As Needed Throughout 100 Burpee Box Jumps (24/20) 400M TF Run 100 BB Front Rack Lunges (135/95) 400M TF Run 100 Hang Power Cleans (135/95) 400M TF Run 150 AB Mat Sit-Up […]