Wednesday, 7/19/17
Strength
10-8-6-4-2 Back Squats
*Build in weight each set
*Rest as needed between sets
WOD
For Time:
75 Handstand Push Ups
*Every minute on the minute perform 5 box jumps (24/20)
July 2017
Tuesday, 7/18/17
Gymnastics Strength
10 Minute EMOM:
5 Strict Ring Dips
WOD
10 Minute AMRAP:
10 Calorie Assault Bike
10 Deadlifts (185#/135#)
*Add 5 reps every round
Monday, 7/17/17
WOD
2 Rounds:
22 Thrusters (95#/65#)
22 Pull Ups
Rest 5 Minutes
2 Rounds:
22 Toes 2 Bar
22 Hang Power Snatch (95#/65#)
Saturday, 7/15/17
Partner WOD
10 Alternating Rounds:
15/12 Calorie Row
15 KB Swings (70#/53#)
Friday, 7/14/17
Stability Work
Alternating Tabata (:20 on/:10 off)
Hollow Body Hold
Squat Hold
WOD
For Time:
10 Muscle Ups
30 Overhead Squats (115#/85#)
60 Bar Facing Burpees
30 Overhead Squats (115#/85#)
10 Muscle Ups
*18 Minute Time Cap
Thursday, 7/13/17
“Pick a Skill”
WOD
5 Rounds (Every 2 Minutes):
300m Run
Max Clean and Jerks (135#/95#)
Wednesday, 7/12/17
Gymnastics Strength
5xMax Effort Strict Pull Ups
*1 minute rest between sets
WOD
4 Rounds:
50′ KB Single Arm Front Rack Walking Lunge (53#/35#)
15 Handstand Push Ups
Tuesday, 7/11/17
Core/Shoulder Stability
Every 45 Seconds for 9 Minutes (12 Sets)
Odd: 1 Turkish Get Up (Right Arm)
Even: 1 Turkish Get Up (Left Arm)
WOD
For Time:
50 Calorie Row
50 Wall Balls (20#/14#)
50 Calorie Bike
50 Wall Balls (20#/14#)
Monday, 7/10/17
Strength
10 minutes to work up to a heavy 1 rep power snatch
WOD
9 Minute AMRAP:
15 Toes 2 Bar
10 Deadlifts (115#/75#)
5 Power Snatch (115#/75#)
Saturday, 7/8/17
Partner WOD
20 Minute AMRAP:
50 Hand Release Push Ups
50 Med Ball Cleans (20#/14#)
*400m run with med ball every 5 minutes