Wednesday, 8/2/17
Strength
8×2 Deadlifts
*build in weight each set
WOD
4 Rounds:
400m Run
24 Air Squats
12 Burpee Box Jump Overs (30″/24″)
Tuesday, 8/1/17
Gymnastics Strength
3×15 Strict Hand Stand Push Ups
*90 Second rest after each set
WOD
10 Minute AMRAP:
60 Double Unders
30 Ab Mat Sit Ups
15 Hang Power Cleans (115#/85#)
Monday, 7/31/17
WOD
15-12-9-6-3
Overhead Squats (155#/105#)
5-4-3-2-1
Bar Muscle Ups
*12 Minute Time Cap
Conditioning
8 Sets (:40 on/:20 off)
Assault Bike for Calories
Saturday, 7/29/17
Partner WOD
800m Run
60 KB Snatches (53#/35#)
120 Ab Mat Sit Ups
2k Row
120 Ab Mat Sit Ups
60 KB Snatches (53#/35#)
800m Run
Friday, 7/28/17
Strength
5-4-3-2-1
Hang Power Clean
*90 seconds rest after each set
WOD
9 Minute AMRAP:
15 Wall Balls (30#/20#)
12 Box Jump Overs (30″/24″)
Thursday, 7/27/17
“Pick a Skill”
WOD
Alternating EMOM
Odd: 10/6 Calorie Assault Bike
Even: 2 Rope Climbs
*Go up 2 calories every round on the bike
Wednesday, 7/26/17
Skill
“Flight Simulator”
Double Unders
10-20-30-40-50-40-30-20-10
WOD
9-15-21
Calorie Row
Thrusters (95#/65#)
Bar Facing Burpees
Tuesday, 7/25/17
Strength/Stability
6 Sets (Every 90 Seconds)
50′ Kb Overhead Walking Lunge
*Alternating arms each walk
WOD
For Time:
800m Run
50 C2B Pull Ups
400m Run
25 C2B Pull Ups
Monday, 7/24/17
WOD
15 Minute AMRAP:
30 Air Squats
20 Hand Stand Push Ups
10 Deadlifts (225#/155#)
Gymnastics Core
3 Sets:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Body Hold
*Rest 1 minute between sets
Saturday, 7/22/17
Partner WOD
20-40-60-80-100
Calorie Row
Wall Balls (20#/14#)
*25 Minute Time Cap