Month: July 2019

Wednesday, 7/31/19

Gymnastics Strength

5×10 Strict Handstand Push Ups
*Rest 1 Minute

WOD

12 Minute AMRAP:
20/16 Calorie Bike
3 Rope Climbs

Tuesday, 7/30/19

Strength

8 Minute EMOM:
1 Squat Clean + 2 Front Squats

WOD

“Elizabeth”
21-15-9
Squat Cleans (135#/95#)
Ring Dips

Monday, 7/29/19

WOD

For Time:
800m Run
30 Toes to Bar
30 Dumbbell Snatch (53#/35#)
600m Run
25 Toes to Bar
25 Dumbbell Snatch (53#/35#)
400m Run
20 Toes to Bar
20 Dumbbell Snatch (53#/35#)

Friday, 7/26/19

Strength

3×1 Deadlift

WOD

4 Rounds:
12 Deadlift (225#/155#)
8 Ring Muscle Ups

Thursday, 7/25/19

WOD

3 Minute AMRAP:
200’ Box Push
10/8 Calorie Bike
Max Box Step Ups (24”/20”)

Rest 3 Minutes

3 Minute AMRAP:
150’ Box Push
15/12 Calorie Bike
Max Box Step Ups (24”/20”)

Rest 3 Minutes

3 Minute AMRAP:
100’ Box Push
20/16 Calorie Bike
Max Box Step Ups (24”/20”)

Rest 3 Minutes

3 Minute AMRAP:
50’ Box Push
25/20 Calorie Bike
Max Box Step Ups (24”/20”)

Wednesday, 7/25/19

WOD

21-18-15-12-9-6-3
Hang Power Snatch (75#/55#)
*200m Run before each round

Accessory Work

3×15 Weighted Hip Extensions
*15 second hold at the end of each set

Tuesday, 7/23/19

WOD

12 Minute AMRAP:
10 Front Squats (155#/105#)
15 Toes to Bar
30 Double Unders

Monday, 7/22/19

Strength

10-8-6-4-2 Strict Press
*Increase weight each set

WOD

For Time:
50 Calorie Row
50 Burpee Pull Ups

Friday, 7/19/19

Strength

3×2 Deadlifts
*Drop and reset every rep

WOD

8 Minute AMRAP:
3 Handstand Push Ups
3 Cleans
6 Handstand Push Ups
3 Cleans
9 Handstand Push Ups
3 Cleans
12 Handstand Push Ups
6 Cleans
15 Handstand Push Ups
6 Cleans
18 Handstand Push Ups
6 Cleans
21 Handstand Push Ups
9 Cleans
*185#/125#

Thursday, 7/18/19

WOD

For Time:
5k Row