Month: August 2017

Thursday, 8/31/17

“Pick a Skill”

WOD

Death by Bench Press x2 (135#/95#)
Rest 2 Minutes
Death by 20m Farmers Carry (70#/53#)

Wednesday, 8/30/17

Accessory Work

3×10 (Each Leg) Lateral Step Ups
*Use Single Kettle Bell in Front Rack

WOD

4 Rounds (Every 2:30)
400m Run
Max Overhead Squats (95#/65#)
*1 minute rest between rounds

Tuesday, 8/29/17

WOD

12 Minute AMRAP:
3,6,9,12, etc…
Power Cleans (165#/115#)
Strict Hand Stand Push Ups
*30 Double Unders after each round

Gymnastics Core

3 Rounds:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Body Hold
*1 Minute rest after each round

Monday, 8/28/17

Strength

12 Minutes to find a 1RM Back Squat

WOD

“Wall Ball Jackie”
1000m Row
50 Wall Balls (20#/14#)
30 Pull Ups

Friday, 8/25/17

Strength

10 Minute EMOM:
1 Bear Complex
(Power Clean+Front Squat+Jerk+Back Squat+Behind the Neck Jerk)

WOD

8 Minute AMRAP:
15 Toes 2 Bar
15 Thrusters (95#/65#)

Thursday, 8/24/17

“Pick a Skill”

WOD

In Groups of 4:
5 minutes at each station:
Sled Push
Hand Over Hand Sled Pull
Farmers Carry
Calorie Row
1 minute transition between stations

Wednesday, 8/23/17

Strength/Stability

4×50′ KB Single Arm Overhead Walking Lunge
*Rest 1 Minute

WOD

For Time:
120 Double Unders
12 Bar Muscle Ups
60 Handstand Push Ups
12 Bar Muscle Ups
120 Double Unders
*15 Minute Time Cap

Tuesday, 8/22/17

Core Strength

4×12 GHD Sit Ups

WOD

3 Minute AMRAP:
9 Front Squats (185#/135#)
10/8 Calorie Bike

3 Minute Rest

3 Minute AMRAP:
6 Front Squats (185#/135#)
10/8 Calorie Bike

3 Minute Rest

3 Minute AMRAP:
3 Front Squats (185#/135#)
10/8 Calorie Bike

Monday, 8/22/17

Gymnastics Strength

15 Strict Pull Ups
Rest 1:00
12 Strict Pull Ups
Rest :45
9 Strict Pull Ups
Rest :30
6 Strict Pull Ups
Rest :15
3 Strict Pull Ups

WOD

5 Rounds:
300m Run
15 Power Snatch (75#/55#)

Friday, 8/18/17

Strength

10×1 Split Jerk

WOD

10 Minute AMRAP:
25 Calorie Assault Bike
50 Wall Balls (20#/14#)
25 Deadlifts (185#/135#)