Thursday, 1/11/18
“Pick a Skill”
WOD
On a 20 Minute Clock, 4 Rounds:
Bike for 50 Seconds, Rest 10 Seconds
Bike for 40 Seconds, Rest 20 Seconds
Bike for 30 Seconds, Rest 30 Seconds
Bike for 20 Seconds, Rest 40 Seconds
Bike for 10 Seconds, Rest 50 Seconds
Wednesday, 1/10/18
Gymnastics Skill
3×15 Strict or Kipping Handstand Push Ups
*2 minute rest between sets
WOD
3 Rounds:
400m Run
20 Overhead Squats (135#/95#)
Tuesday, 1/9/18
WOD
5 Rounds (Every 4 Minutes):
21/18 Calorie Row
14 KB Snatch (53#/35#)
7 Burpee Box Jump Overs (24″/20″)
Monday, 1/8/18
Strength
5×3 Front Squats
*Build in weight each set
WOD
8 Minute AMRAP:
8 Thrusters (95#/65#)
8 Toes 2 Bar
*Climb by 2 reps every round
Friday, 1/5/18
Gymnastics Strength
7 Minute EMOM:
7 Strict Ring Dips
or
7 Box Dips
WOD
15 Minute AMRAP:
15 Power Snatch (75#/55#)
30 Double Unders
15 Wall Balls (20#/14#)
30 Double Unders
Thursday, 1/4/18
“Pick a Skill”
WOD
For Time:
500m Row
300′ Farmers Carry (70#/53#)
1k Row
300′ Farmers Carry (70#/53#)
500m Row
Wednesday, 1/3/18
WOD
3 Minute AMRAP:
15/12 Calorie Bike
15 Push Jerks (115#/85#)
Rest 3 Minutes
3 Minute AMRAP:
15/12 Calorie Bike
10 Push Jerks (135#/95#)
Rest 3 Minutes
3 Minute AMRAP:
15/12 Calorie Bike
5 Push Jerks (155#/105#)
Core Stability
Accumulate 5 Minutes of a Plank Hold
Tuesday, 1/2/18
Olympic Strength
8 Minute EMOM:
3 Position Squat Clean
(1 High Hang, 1 Hang, 1 Full)
WOD
3 Rounds:
15 Chest to Bar Pull Ups
12 Bar Facing Burpees
9 Squat Cleans (135#/95#)
Wednesday, 11/22/17
Accessory Work
3 Super Sets:
8 Bulgarian Split Squats
8 Single Leg RDL
WOD
5 Rounds:
15 Kb Swings (70#/53#)
0.5 km Assault Bike
Tuesday, 11/21/17
Gymnastics Core
5 Sets:
5 Second Hollow Body Hold
6 Tuck Ups
6 V Ups
6 Jack Knives
5 Second Hollow Body Hold
WOD
13 Minute AMRAP:
55 Burpees
55 Pull Ups
55/45 Calorie Row
55 Handstand Push Ups