Monday, 9/16/19
WOD
12 Minute AMRAP:
15 Chest to Bar Pull Ups
12 Handstand Push Ups
9 Overhead Squats (115#/85#)
September 2019
Friday, 9/13/19
WOD
For Time:
100-80-60-40-20
Double Unders
25-20-15-10-5
Wall Balls (30#/20#)
Gymnastics Conditioning
3 Sets, 1 Every 3 Minutes:
Max Effort Toes to Bar
Thursday, 9/12/19
WOD
12 Minute EMOM:
1: Max Distance Box Push
2: Max Distance Sandbag Carry (150#/100#)
3: Rest
Cool Down
15 Minutes of Mobility Work
Wednesday, 9/11/19
WOD
“9/11”
20 Minute AMRAP:
2001m Row Cash In
In Remaining Time AMRAP of…
9 Muscle Ups
11 Devils Press (50#/35#)
Tuesday, 9/10/19
Strength
10-8-6-4-2
Back Squats
WOD
For Time:
800m Run
50 GHD Sit Ups
200’ Dumbbell Overhead Walking Lunge (50#/35#)
Monday, 9/9/19
WOD
“DT”
5 Rounds:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
*(155#/105#)
Conditioning
4 Sets:
1:30 Assault Bike Calories
1:30 Rest
Friday, 9/6/19
WOD
For Time:
25-20-15-10-5
Hang Power Snatch (75#/55#)
Box Jumps (24”/20”)
Accessory Work
3×15 Partner Hamstring Curls
Thursday, 9/5/19
WOD
Every 2 Minutes for 20 Minutes (10 Sets):
3 Front Squats
*Build in weight each set
Wednesday, 9/4/19
Gymnastics Strength
4×12 Strict Pull Ups
*Rest 1 Minute after each set
WOD
“Second Cut”
For Time:
800m Row
66 Kettlebell Push Jerks (35#/26#)
132’ Handstand Walk
Tuesday, 9/3/19
WOD
7 Minute AMRAP:
2 Power Cleans (205#/145#)
12/10 Calorie Bike
*Add 2 Power Cleans Every Round
Core Strength
8 Minute EMOM:
Odd: 15 GHD Sit Ups
Even: 20 Second Hollow Body Hold