WARM UP Trainer’s Choice FIRST… Skill A1) 3 Clean Pull @ 90-100% Of Max Clean *Reset Each Time On Ground A2) 20 Hollow Rocks x5 WOD For Time: 50 Wall Balls (20/14) 15 Power Cleans (135/95) 50 Wall Balls (20/14) 15 Power Cleans (185/135) 50 Wall Balls (20/14) 5 Power Cleans […]
WARM UP Trainer’s Choice FIRST… Skill WOD EMOM12 1) 2 Burpees + 8 Kip Swings 2) 50 Double Unders (Or :45 Seconds Double Under Practice) 3) :40 Seconds Side Plank Hold (:20/Side) + 3 Minutes To Complete: 12 Thrusters (95/65) 12 Box Jump Overs (24/20) AMRAP Pull-Ups Rest 2 Minutes […]
WARM UP Trainer’s Choice FIRST… Skill Movement Review + Skill Work WOD “Party Town” EMOM10 1) 5 Front Squats – From Rack (205/135) 2) 10 HSPU Rest 2 Minutes 8 Minutes AMRAP 8 Deadlifts (205/135) 8 Bar Facing Burpees Rest 2 Minutes For Time: 6 Squat […]
WARM UP Trainer’s Choice FIRST… Skill 2 Strict Press + 3 Push Jerk x 6 Rest 90 Seconds Between Sets WOD 5 RFT 15 Box Jump Overs 10 Toes To Bar 5 Clean + Jerk (165/115) Rest 2 Minutes Between Rounds
WARM UP Trainer’s Choice FIRST… Skill Movement Review + Workout Prep WOD Every 2 Minutes for 24 Minutes 5 Bar Facing Burpees 5 Deadlifts (starting @ 135/95- Building Each Set) 5 Bar Facing Burpees 5 Strict Pull-Ups
WARM UP Trainer’s Choice FIRST… Skill Movement Review + Workout Prep WOD “181019” Tabata Push Jerk (95/65) Rest 3 Minutes Tabata Chest To Bar Pull Ups Rest 3 Minutes Tabata Push-Up Rest 3 Minutes Tabata Hang Power Snatch *Score #1 Is Total Reps Per Tabata – Score #2 Is […]
WARM UP Trainer’s Choice FIRST… Skill A) Front Squat 3.3.3.3.3 *Heavy Loading Across Sets Rest 90 Seconds Between Sets WOD 4RFT (20 Minutes CAP) 20 Wall Balls (20/14) 200 Meter Run 2 Rope Climbs
WARM UP Trainer’s Choice FIRST… Skill EMOM16 1) 175M/125M Row Sprint 2) 15 Barbell Glute Bridges 3) 6-8 S/A KB Row *HEAVY (Each) 4) 50ft KB OH Support Walk WOD 25 Minutes – Strength Work, Technique Focused Suggested Rep Scheme: 5×5 or 3×8 Pick One Strength Movement (Either Something You Missed […]
WARM UP Trainer’s Choice FIRST… Skill Movement Prep + Handstand Skill Work WOD 8RFT: *Each Teammate Completes 8 Rounds, Waterfall Style 10 GHD Sit-Ups (Scale = 15 Ab-Mat) 50ft Walking Lunges (50/35) 15/10 Calories Assaut Bike 25ft Handstand Walk (Scale = 50ft Bear Crawl) *Ex) P1 Complete 10 GHD, P2 […]
WARM UP Trainer’s Choice FIRST… Skill Build To Heavy Single: Clean + Jerk – 3.2.1.3.2.1 *2nd Set Of 3.2.1 Should Be Heavier Than 1st *Full Squat Clean And Split Jerk WOD 6RFT (20 Minutes CAP): 60 Double Unders 30 Kettlebell Swings (53/35) 15 Burpees