Friday, 10/27/17
WOD
12 Minute AMRAP:
3 Bar Muscle Ups
6 Thrusters (95#/65#)
9 Handstand Push Ups
12 Wall Balls (20#/14#)
Core Stability
3×10 GHD Sit Ups
*3 second pause at parallel
Thursday, 10/26/17
“Pick a Skill”
WOD
Teams of 3:
400m Sled Pull
600m Sled Push
800m Farmers Carry (70#/53#)
Wednesday, 10/25/17
Accessory Work
3×10 (Each Leg)
Single Leg RDL
WOD
2 Rounds:
400 Meter Run
21/15 Calorie Assault Bike
12 Squat Cleans (115#/85#)
Tuesday, 10/24/17
WOD
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Chest 2 Bar Pull-ups
Monday, 10/23/17
Strength
9 Minute EMOM:
3 Back Squats @60%-70%
WOD
5 rounds:
50 Double Unders
20 Push Press (95#/65#)
Friday, 10/20/17
WOD
For Time:
60/50 Calorie Assault Bike
40 Wall Balls (30#/20#)
20 Muscle Ups
*15 Minute Time Cap
Core Stability
3×30 Second L Sit Hold
*Rest 90 Seconds Between Holds
Thursday, 10/19/17
“Pick a Skill”
WOD
12 Minute AMRAP:
50′ Handstand Walk
50′ Broad Jump
50′ Box Push (45#/25#)
Wednesday, 10/18/17
Accessory Work
Bulgarian Split Squats
3×10 Each Leg
Partner WOD
3 Rounds:
40 Calorie Row
20 Synchronized Deadlifts (185#/135#)
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
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#)