Wednesday, 12/7/16:
gymnastics:
3 rounds:
AMRAP for 1:00 minute:
rope climbs
rest 1:00
WOD:
40 calorie bike
40 front rack lunges (75#/55#)
20 calorie bike
20 front rack lunges
10 calorie bike
10 front rack lunges
Tuesday, 12/6/16:
gymnastics:
for time…
60 handstand push-ups
WOD:
9 rounds:
1:30 max row for distance
:30 rest
Monday, 12/5/16:
strength:
3×8 back squat
WOD:
4 rounds:
21 wall balls (20#/14#)
18 hang power cleans
15 burpees
12 pull-ups
Friday, 12/2/16:
conditioning:
bike 5 kilometers
WOD:
AMRAP for 13 minutes:
55 hang power snatches (75#/55#)
55 wall balls (20#/14#)
55 calorie row
55 handstand push-ups
Thursday, 12/1/16:
strength:
5-4-3-2-1-2-3-4-5
strict press
WOD:
AMRAP for 10 minutes:
10 deadlifts (185#/125#)
10 ring dips
Wednesday, 11/30/16:
gymnastics:
EMOM for 5 minutes:
2 rope climbs
WOD:
3 rounds:
7 thrusters (75#/55#)
7 pull-ups
7 burpees
50/40 calorie row
3 rounds:
7 thrusters (75#/55#)
7 pull-ups
7 burpees
50 calorie row
7 thrusters (75#/55#)
7 pull-ups
7 burpees
Tuesday, 11/29/16:
midline strength:
3×20 GHD sit-ups
WOD:
AMRAP for 3 minutes:
15 calorie bike
15 power cleans (115#/85#)
rest 3:00
AMRAP for 3 minutes:
12 calorie bike
12 power cleans
rest 3:00
AMRAP for 3 minutes:
9 calorie bike
9 power cleans
Monday, 11/28/16:
gymnastics:
8 rounds:
every :30…
2 bar muscle-ups
WOD:
4 rounds:
5 ring muscle-ups
10 overhead squats (115#/85#)
15 box jump overs (24″/20″)
Tuesday, 11/22/16:
gymnastics:
5×12 handstand push-ups
WOD:
AMRAP for 3 minutes:
21 overhead squats (95#/65#)
21 burpees
max calorie bike
rest 3 minutes
AMRAP for 3 minutes:
18 overhead squats
18 burpees
max calorie bike
rest 3 minutes
AMRAP for 3 minutes:
15 overhead squats
15 burpees
max calorie bike
rest 3 minutes:
12 overhead squats
12 burpees
max calorie bike