Month: September 2017

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

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