Friday, 9/29/17
Strength
Front Squats
3-2-1-1-1
*Increase weight each set
WOD
For Time:
40 Power Snatch (75#/55#)
100 Double Unders
60 Thrusters (75#/55#)
100 Double Unders
40 Power Snatch (75#/55#)
*15 Minute Time Cap
September 2017
Thursday, 9/28/17
Pick a Skill
WOD
12 min EMOM:
1: 10 Bench Press (155/105)
2: Max Rope Climbs
3: Rest
Wednesday, 9/27/17
Accessory Work
5×8 Sumo Deadlift
WOD
For Time:
40 Calorie Bike
40 Toes To Bar
20 Calorie Bike
20 Toes To Bar
Tuesday, 9/26/17
Gymnastics Strength
3×12 Strict Pull Ups
WOD
3 min AMRAP:
12 KB Swings (53/35)
10 Box Jump Overs (24/20)
8 Burpees
Rest 90 Seconds
3 min AMRAP:
10 KB Swings (53/35)
10 Box Jump Overs (24/20)
10 Burpees
Rest 90 Seconds
3 min AMRAP:
8 KB swings (53/35)
10 Box Jump Overs (24/20)
12 Burpees
Monday, 9/25/17
WOD
50 Wall Balls (20#/14#)
15 Power Cleans (135#/95#)
50 Wall Balls (20#/14#)
10 Power Cleans (185#/135#)
50 Wall Balls (20#/14#)
5 Power Cleans (225#/155#)
*12 Minute Time Cap
Conditioning
4 Sets:
2:00 Max Calorie Row
*1:00 Rest
Friday, 9/22/17
Strength
5-4-3-2-1
Push Press (Unbroken)
*Rest 90 Seconds after each set
*Increase weight each set
WOD
6 Rounds:
50′ Single Arm Overhead Walking Lunge (53#/35#)
15 V Ups
Thursday, 9/21/17
“Pick a Skill”
WOD
For Time:
2k Row
*Every 90 seconds perform 5 burpees over the rower
Wednesday, 9/20/17
WOD
15 Minute AMRAP:
200m Run
12 Squat Cleans (135#/95#)
6 Muscle Ups
Accessory Work
4×10 (5 each leg)
Single Leg RDL’s
Tuesday, 9/19/17
Gymnastics Strength
8 Minute EMOM:
5 Strict Handstand Push Ups
WOD
7 Rounds:
7 Wall Balls (30#/20#)
7 Kb Swings (70#/53#)
7 Box Jumps (30″/24″)
*16 Minute Time Cap
Monday, 9/18/17
WOD
For Time:
30 Snatches (155#/105#)
Core Conditioning
8 Minutes (:40 on/:20 off)
Alternating Rounds:
Calorie Assault Bike
Plank Hold