Tuesday, 10/17/17
Gymnastics Strength
2×20 Strict Handstand Push Ups
*Rest 3 Minutes Between Sets
WOD
3 Rounds:
4 Minute AMRAP:
400m Run
40 Ab Mat Sit Ups
Max Burpees
*2 Minute Rest Between Rounds
October 2017
Monday, 10/16/17
Strength
5 Sets (Every 2 Minutes) of the Complex:
1 Squat Clean+1 Hang Squat Clean+1 Front Squat
*Use 65-75% of your 1rm Clean and Jerk
WOD
3 Rounds:
21 Pull Ups
12 Clusters (115#/85#)
Friday, 10/13/17
WOD
15-12-9-6-3
Power Snatch (115#/85#)
Overhead Squat (115#/85#)
Bar Facing Burpees
Wednesday, 10/11/17
Accessory Work
5 Sets:
30 Second Handstand Hold
10 Hip Extensions
WOD
For Time:
10 Toes 2 Bar
40 Double Unders
20 Toes 2 Bar
80 Double Unders
30 Toes 2 Bar
120 Double Unders
Tuesday, 10/10/17
Strength
Back Squats
1×5 @70%
1×5 @75%
1×5 @80%
WOD
2:00 AMRAP Calorie Bike
2:00 AMRAP Pull Ups
2:00 AMRAP Calorie Bike
2:00 AMRAP Ring Dips
2:00 AMRAP Calorie Bike
2:00 AMRAP Air Squats
Monday, 10/9/17
Core Strength
3 Rounds:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Body Hold
*1 minute rest between rounds
WOD
Chipper “DT”
For Time:
60 Deadlifts (155#/105#)
45 Hang Cleans
30 Shoulder to Overhead
Friday, 10/6/17
Strength
5×3 Hang Power Cleans
*Increase in weight each set
WOD
10 Minute AMRAP:
10 Wall Balls (20#/14#)
2 Muscle Ups
*increase Wall Balls by 10 reps every round
*increase Muscle Ups by 2 reps every round
Thursday, 10/5/17
“Pick a Skill”
WOD
With a Partner…
10 Alternating Rounds:
250m Row
50′ Handstand Walk or 30 Shoulder Taps
Wednesday, 10/4/17
Accessory Work
5 Sets (Not For Time)
10 Reverse Lunges (5 each leg)
100m Farmers Carry (70#/53#)
WOD
For Time:
100 Calorie Assault Bike
*Tabata Format (:20 on/:10 off)