Month: November 2016

Wednesday, 11/30/16:

gymnastics:

EMOM for 5 minutes:

2 rope climbs

WOD:

3 rounds:

7 thrusters (75#/55#)
7 pull-ups
7 burpees

50/40 calorie row

3 rounds:

7 thrusters (75#/55#)
7 pull-ups
7 burpees

50 calorie row

7 thrusters (75#/55#)
7 pull-ups
7 burpees

Tuesday, 11/29/16:

midline strength:

3×20 GHD sit-ups

WOD:

AMRAP for 3 minutes:
15 calorie bike
15 power cleans (115#/85#)
rest 3:00

AMRAP for 3 minutes:
12 calorie bike
12 power cleans
rest 3:00

AMRAP for 3 minutes:
9 calorie bike
9 power cleans

Monday, 11/28/16:

gymnastics:

8 rounds:

every :30…

2 bar muscle-ups

WOD:

4 rounds:

5 ring muscle-ups
10 overhead squats (115#/85#)
15 box jump overs (24″/20″)

One class tomorrow (Friday, 11/25) at 10AM!

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Tuesday, 11/22/16:

gymnastics:

5×12 handstand push-ups

WOD:

AMRAP for 3 minutes:

21 overhead squats (95#/65#)
21 burpees
max calorie bike

rest 3 minutes

AMRAP for 3 minutes:

18 overhead squats
18 burpees
max calorie bike

rest 3 minutes

AMRAP for 3 minutes:

15 overhead squats
15 burpees
max calorie bike

rest 3 minutes:

12 overhead squats
12 burpees
max calorie bike

Monday, 11/21/16:

strength:

8×3 back squat

WOD:

AMRAP for 15:

15 calorie row
15 power cleans (135#/95#)
15 calorie row
15 toes to bar

Friday, 11/18/16:

olympic lifting:

10×2 hang power snatch

WOD:

3 rounds:

20 ring rows
30 push-ups
40 squats

Thursday, 11/17/16:

conditioning:

3x500m row

rest 2:00

WOD:

5 rounds:

AMRAP for 1 minute: bike for calories
AMRAP for 1 minute: shoulder to overhead (95#/65#)
AMRAP for 1 minute: ambit sit-ups
rest 1 minute

Wednesday, 11/16/16:

strength:

3×5 deadlifts

WOD:

30 pull-ups
30 overhead squats (95#/65#)
20 chest-to-bar pull-ups
20 overhead squats
10 strict pull-ups
10 overhead squats