Tuesday, 9/5/17
Gymnastics Strength
Strict Ring Dips
15/Rest 1:00
12/Rest :45
9/Rest :30
6/Rest :15
3
WOD
8 Minute AMRAP:
12 KB Hang Snatch (6 right/6left)(53#/35#)
12 Toes 2 Bar
Monday, 9/4/17
Partner WOD
For Time:
400m Run
80 Power Cleans (135#/95#)
400m Run
60 Push Jerks (135#/95#)
400m Run
40 Front Squats (135#/95#)
400m Run
20 Clusters (135#/95#)
Saturday, 9/2/17
Community WOD
4 Person Teams
4 Rounds:
1:00 ME Calorie Row
1:00 ME KB Swings (53#/35#)
1:00 ME Box Jumps (24″/20″)
1:00 Rest
Friday, 9/1/17
WOD
5 Rounds:
15 GHD Sit Ups
5 Muscle Ups
Conditioning
4×25/20 Calorie Bike
*Rest 90 seconds between sets
Thursday, 8/31/17
“Pick a Skill”
WOD
Death by Bench Press x2 (135#/95#)
Rest 2 Minutes
Death by 20m Farmers Carry (70#/53#)
Wednesday, 8/30/17
Accessory Work
3×10 (Each Leg) Lateral Step Ups
*Use Single Kettle Bell in Front Rack
WOD
4 Rounds (Every 2:30)
400m Run
Max Overhead Squats (95#/65#)
*1 minute rest between rounds
Tuesday, 8/29/17
WOD
12 Minute AMRAP:
3,6,9,12, etc…
Power Cleans (165#/115#)
Strict Hand Stand Push Ups
*30 Double Unders after each round
Gymnastics Core
3 Rounds:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Body Hold
*1 Minute rest after each round
Monday, 8/28/17
Strength
12 Minutes to find a 1RM Back Squat
WOD
“Wall Ball Jackie”
1000m Row
50 Wall Balls (20#/14#)
30 Pull Ups
Friday, 8/25/17
Strength
10 Minute EMOM:
1 Bear Complex
(Power Clean+Front Squat+Jerk+Back Squat+Behind the Neck Jerk)
WOD
8 Minute AMRAP:
15 Toes 2 Bar
15 Thrusters (95#/65#)
Thursday, 8/24/17
“Pick a Skill”
WOD
In Groups of 4:
5 minutes at each station:
Sled Push
Hand Over Hand Sled Pull
Farmers Carry
Calorie Row
1 minute transition between stations