Tuesday, 5/16/17
Strength/Stability
4×50 ft Single Arm Overhead Walking Lunge (53#/35#)
WOD
For Time:
30/25 Calorie Assault Bike
20 Burpee Box Jump Overs (30″/24″)
10 Power Cleans (185#/135#)
May 2017
Monday, 5/15/17
WOD
12 Rounds:
4 Strict Hand Stand Push Ups
8 Chest 2 Bar Pull Ups
12 Air Squats
*18 Minute Time Cap
Core Conditioning
3×15 Ghd Sit Ups
3×15 Weighted Hip Extensions
Friday, 5/12/17
Strength
10 Minute EMOM:
1 Back Squat
*build in weight each set
WOD
12 Minute AMRAP:
9 Wall Balls (30#/20#)
12 Toes 2 Bar
15 Hand Release Push Ups
Thursday, 5/11/17
“Pick a Skill”
WOD
EMOM for as long as possible:
Odd: 10/8 Calorie Bike
Even: Rest
*every odd minute add 1 Calorie until you cannot complete that number in the minute
Wednesday, 5/10/17
Gymnastics Strength
4 Sets Max Effort Strict Handstand Push Ups
*1 minute rest between sets
WOD
21 Front Squats (115#/85#)
21 Kb Swings (53#/35#)
400m Run
15 Front Squats
15 Kb Swings
400m Run
9 Front Squats
9 Kb Swings
400m Run
Tuesday, 5/9/17
Skill
Tabata (:20 on/:10 off)
Double Unders
WOD
4 Minute AMRAP:
21 Calorie Row
21 Burpees
21 C2B Pull Ups
4 Minute Rest
4 MInute AMRAP:
18 Calorie Row
18 Burpees
18 Toes 2 Bar
4 Minute Rest
4 Minute AMRAP:
15 Calorie Row
15 Burpees
15 Pull Ups
Monday, 5/8/17
WOD
“Grace”
For Time:
30 Clean and Jerks (135#/95#)
Core Conditioning
8 Minute EMOM:
Odd: 45 Second Plank Hold
Even: 50′ Kb Front Rack Walking Lunge
Friday, 5/5/17
WOD
15 Minute AMRAP:
50 Cal Bike
40 Toes 2 Bar
30 Overhead Squats (115#/85#)
20 Bar Muscle Ups
Thursday, 5/4/17
“Pick a Skill Day”
WOD
90-72-54
Double Unders
30-24-18
Kb Box Step Ups (53#/35#)
Wednesday, 5/3/17
Strength
8 Minute EMOM:
3 Back Squats
*Pick one weight for all 8 sets
WOD
4 Minute AMRAP:
600m Row
Max Handstand Push Ups
Rest 4 Minutes
3 Minute AMRAP:
400m Row
Max Handstand Push Ups
3 Minute Rest
2 Minute AMRAP:
200m Row
Max Handstand Push Ups