Monday, 3/19/18
Strength
2×10 Back Squat
*Rest 3 minutes between sets
WOD
10 Minute AMRAP:
10 Wall Balls (30#/20#)
3 Muscle Ups
*Increase by 2 wall balls every round
Friday, 3/16/18
Open Workout 18.4
For time:
21 deadlifts (225 lb./155 lb.)
21 handstand push-ups
15 deadlifts (225 lb./155 lb.)
15 handstand push-ups
9 deadlifts (225 lb./155 lb.)
9 handstand push-ups
21 deadlifts (315 lb./205 lb.)
50-ft. handstand walk
15 deadlifts (315 lb./205 lb.)
50-ft. handstand walk
9 deadlifts (315 lb./205 lb.)
50-ft. handstand walk
Time cap: 9 min.
Wednesday 3/14/18
Accessory work
Renegade Rows
2×10 Each Arm
WOD
For Time:
500 Meter Run
30 Kettle Bell Swings (53#/35#)
40/30 Calorie Assault Bike
30 Kettle Bell Swings (53#/35#)
500 Meter Run
Tuesday, 3/13/18
Strength
5 Minute EMOM:
3 Front Squats
WOD
7 Minute AMRAP:
3,6,9,12, etc…
Thrusters (95#/65#)
Chest to Bar Pull Ups
Monday, 3/12/18
WOD
5 Rounds:
15 Deadlifts (155#/105#)
12 Handstand Push Ups
9 Bar Facing Burpees
*15 Minute Time Cap
Core Strength
4×10 GHD Sit Ups
*2 Second Hold at Parallel
Wednesday, 3/7/18
Core Stabiity
10 Sets (15 Seconds on/15 Seconds off):
Hollow Body Hold
WOD
With a Partner…
8 Alternating Rounds:
20/16 Calorie Row
10m Right Arm Overhead Walking Lunge (50#/35#)
10m Left Arm Overhead Walking Lunge (50#/35#)
Tuesday, 3/6/18
Gymnastics Strength
Every 30 Seconds for 5 Minutes
4 Strict or Kipping Handstand Push Ups
WOD
10 Minute AMRAP:
150 Double Unders
50/40 Calorie Bike
30 Deadlifts (185#/135#)
Monday, 3/5/18
Strength
Overhead Squat
8 minutes to work up to a heavy 3 rep
WOD
4 Rounds:
15 Overhead Squats (95#/65#)
15 Chest to Bar Pull Ups