Monday, 10/21/24
Strength
1 x 5 Hang Squat Cleans + 5 Push Press
1 x 4 Hang Squat Cleans + 4 Push Press
1 x 3 Hang Squat Cleans + 3 Push Press
1 x 2 Hang Squat Cleans + 2 Push Press
1 x 1 Hang Squat Cleans + 1 Push Press
WOD
“Jackie”
For Time:
1,000m Row
50 Thrusters (45#/35#)
30 Pull Ups
Tuesday, 10/15/24
WOD
20 Minute AMRAP:
60/48 Calorie Bike
40 Ab Mat Sit Ups
40’ Handstand Walk
30/24 Calorie Bike
30 Ab Mat Sit Ups
30’ Handstand Walk
15/12 Calorie Bike
20 Ab Mat Sit Ups
20’ Handstand Walk
*Max Burpees to Bar in Remaining Time
Monday, 10/14/24
Strength
Every 2 Minutes for 12 Minutes:
6 Deadlifts @75%
WOD
For Time:
27-21-15-9
Calorie Row
Hang Squat Cleans (75#/55#)
*Female Calories: 21-15-12-7
Friday, 10/12/24
Strength
Every 1:45 For 10:30:
4 Deadlifts @75%
WOD
For Time:
40 Push Ups
80 Air Squats
20 Deficit Push Ups (4”/2”)
40 Wall Balls (20#/14#)
20 Deficit Push Ups (4”/2”)
80 Air Squats
40 Push Ups
*20 Minute Time Cap
Thursday, 10/10/24
WOD
5 Rounds:
21/16 Calorie Row
15 Pull Ups
9 Strict Handstand Push Ups
*Rest 1:1
Wednesday, 10/9/24
Strength
Every 1:45 For 10:30:
4 Back Squats @75%
WOD
From 0:00-10:00
3 Rounds:
21 Hang Power Snatches (75#/55#)
7 Box Jumps (30”/24”)
At 10:00
3 Rounds:
21 Box Jumps (24”/20”)
7 Hang Power Snatches (115#/85#)
Tuesday, 10/8/24
Gymnastics Accessory Work
1 Set: Max Strict Handstand Push Ups
WOD
Every 3 Minutes For 24 Minutes:
Odd Rounds: 20/16 Calorie Bike
Even Rounds: 200m Run
Monday, 10/7/24
Strength
Every 1:30 For 12 Minutes:
1 Power Clean + 1 Front Squat + 1 Push Jerk
WOD
14 Minute AMRAP:
7 Dumbbell Thrusters (50#/35#)
7 Burpees Over the Dumbbells
7 Toes to Bars
Friday, 10/4/24
WOD
For Time:
Every 2 Minutes Do:
15 Ring Rows
10 Strict Handstand Push Ups
Max Box Jump Overs (24”/20”) in Remaining Time
*Continue Until 100 Box Jump Overs Are Completed
Thursday, 10/3/24
Strength
Every 1:30 for 9 Minutes:
2 Deadlifts @75%
WOD
For Time:
21-18-15-12-9-6-3
Front Rack Lunges (95#/65#)
Toes to Bars