Skill:
5×12 Handstand Push-Ups
*1 minute rest between sets
WOD:
5 rounds:
15 bar facing burpees
12 deadlifts (135#/95#)
9 hang power cleans
6 push jerks
*18 minute time cap
Tuesday, 12/27/16: Read More »
December 2016
Friday, 12/23/16:
strength:
8×3 overhead squat
WOD:
EMOM for 18:
1st: 25 russian kb swings (70#/53#)
2nd: 20/15 calorie bike
3rd: max calorie row
Wednesday, 12/21/16:
midline strength:
3×20 GHD sit-ups
WOD:
3 rounds
AMRAP for 3 minutes:
2-4-6-8-10…etc.
deadlifts (185#/125#)
bar facing burpees
1 minute rest
Monday, 12/19/16:
gymnastics:
EMOM for 6 minutes:
3 strict pull-ups
6 chest to bar pull-ups
9 pull-ups
WOD:
“Elizabeth”
21-15-9
squat cleans (135#/95#)
ring dips
Friday, 12/16/16:
olympic weightlifting:
EMOM for 10 minutes:
3 hang clean and jerks
WOD:
5 rounds:
20 calorie row
10 thrusters (115#/80#)
Thursday, 12/15/16:
conditioning:
4 rounds:
20 calorie bike
2:00 rest between sets
WOD:
AMRAP for 10 minutes:
5 deadlifts (225#/155#)
15 sit-ups
Wednesday, 12/14/16:
strength:
5×5 back squat
WOD:
2 rounds:
15 calorie row
15 handstand push-ups
30 chest to bar pull-ups
15 handstand push-ups
15 calorie row
rest 1 minute between rounds
Tuesday, 12/13/16:
WOD:
“The Chief”
5 rounds:
AMRAP for 3 minutes:
3 power cleans (135#/95#)
6 push-ups
9 air squats
rest 1:00
Monday, 12/12/16:
strength:
5×3 overhead squat
WOD:
30 box jumps (24#/20#)
30 chest to bar pull-ups
30 kettlebell swings (53#/35#)
30 front squats (115#/80#)
30 toes to bar
30 push press
30 deadlifts
30 wall balls (20#/14#)
30 burpees
Friday, 12/9/16:
gymnastics:
10x pull-up negatives
10x ring dip negatives
3x :30 hip extension hold
WOD:
AMRAP for 12 minutes:
box jumps (24″/20″)
9 power snatches (115#/85#)
5 bar muscle-ups