Tuesday, 11/5/24
Gymnastics Accessory Work
8 Minute EMOM:
Odd: Max Bar Muscle Ups
Even: Max Hollow Rocks
WOD
5 Rounds, 1:30 Each, For Max Reps:
20/16 Calorie Bike
Max Double Dumbbell Snatches in Remaining Time
*Rest 2:30
Monday, 11/4/24
Strength
Every 2 Minutes for 12 Minutes
3 Power Cleans + 2 Front Squats + 1 Push Jerk
WOD
For Time:
100-80-60-40-20
Double Unders
30-25-20-15-10
Stick Sit Ups
Friday 11/1/24
Gymnastics Accessory Work
Every 1:30 for 9:00
4-7 Bar Muscle Ups
WOD
For Time:
50/40 Calorie Row
75 Dumbbell Hang Power Cleans (50#/35)
50/40 Calorie Row
*18 Minute Time Cap
Thursday, 10/31/24
Strength
Every 2:30 for 10:00
4 Deadlifts @85%
WOD
5 Rounds, 2 Minutes Each For Max Reps:
200m Run
Max V Ups in Remaining Time
*Rest 1 Minute
Wednesday, 10/30/24
Strength
Every 2:00 for 12:00
3 Squat Snatches
WOD
15 Minute AMRAP:
10 Wall Balls (20#/14#)
5 Burpee Box Jump Overs (24”/20”)
*Add 10 Wall Balls and 5 Burpee Box Jump Overs Every Round
Tuesday, 10/29/24
WOD
For Time:
30/24 Calorie Bike
30 Pull Ups
30/24 Calorie Bike
15 Chest to Bar Pull Ups
30/24 Calorie Bike
30 Pull Ups
*14 Minute Time Cap
Monday, 10/28/24
Strength
Every 2:30 for 10:00
4 Back Squats @85%
WOD
2 Sets:
3 Rounds:
12 Single Arm Dumbbell Thrusters (6R/6L) (50#/35#)
50’ Single Dumbbell Walking Lunge (50#/35#)
36 Double Unders
*Rest 3 Minutes Between Sets
Thursday, 10/24/24
Strength
Every 2:15 for 11:15
5 Back Squats @80%
Partner WOD
For Time:
80 Wall Balls (20#/14#)
20 Synchro Line Facing Burpees
60 Wall Balls (20#/14#)
15 Synchro Line Facing Burpees
40 Wall Balls (20#/14#)
10 Synchro Line Facing Burpees
*16 Minute Time Cap
Wednesday, 10/23/24
WOD
For Time:
1 Mile Run
80 Toes to Bars
40 Box Jumps (30”/24”)
*Partition Reps Any Way
Tuesday, 10/22/24
Strength
Every 2:15 for 11:15
5 Deadlifts @80%
WOD
4 Rounds:
10 Handstand Push Ups
10 Dumbbell Hang Snatches (50#/35) (L)
25’ Dumbbell Overhead Walking Lunge (50#/35#) (L)
10 Dumbbell Hang Snatches (50#/35) (R)
25’ Dumbbell Overhead Walking Lunge (50#/35#) (R)
*Go Every 5 Minutes