Wednesday, 9/29/19
WOD
For Time:
800m Run
15 Muscle Ups
100’ Kettlebell Lunge (53#/35#)
400m Run
100’ Kettlebell Lunge (53#/35#)
15 Muscle Ups
800m Run
Tuesday, 9/24/19
WOD
8 Minute AMRAP:
5 Power Snatch (135#/95#)
15 Handstand Push Ups
Core Strength
3 Sets:
30 Russian Twist
1 Minute Plank Hold
*Rest 1 Minute
Monday, 9/23/19
Strength
3×5 Back Squat @60%-70%
WOD
4 Rounds:
1 Minute: Max Wall Balls (20#/14#)
1 Minute: Max Calorie Bike
1 Minute: Max Double Unders
1 Minute: Rest
Friday, 9/20/19
Strength
5×3 Push Press
WOD
3 Rounds:
400m Run
12 Burpee Box Jump Overs (24”/20”)
15 Thrusters (95#/65#)
Thursday, 9/19/19
WOD
15 Minute EMOM:
Minute 1: 5 Hang Power Cleans
Minutes 2-3: 4 Hang Power Cleans
Minutes 4-6: 3 Hang Power Cleans
Minutes 7-10: 2 Hang Power Cleans
Minutes 11-15: 1 Hang Power Clean
Wednesday, 9/18/19
WOD
For Time:
50 Dumbbell Walking Lunges (50#/35#)
50/40 Calorie Row
50 Dumbbell Box Step Ups (24”/20”)
50/40 Calorie Row
Gymnastics Strength
5×10 Strict Ring Dips
*Rest 1 Minute
Tuesday, 9/17/19
WOD
For Time:
30 Deadlift (185#/135#)
10 Calorie Bike
20 Deadlift (225#/155#)
20 Calorie Bike
10 Deadlift (275#/185#)
30 Calorie Bike
Core Strength
Accumulate 3 Minute L-Sit Hold
Monday, 9/16/19
WOD
12 Minute AMRAP:
15 Chest to Bar Pull Ups
12 Handstand Push Ups
9 Overhead Squats (115#/85#)
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