Monday, 9/16/24
Strength
12 Minutes to Establish a Heavy 1 Rep Deadlift
WOD
For Time:
10 Power Cleans (135#/95#)
200m Run
8 Power Cleans (155#/105#)
200m Run
6 Power Cleans (185#/125#)
200m Run
4 Power Cleans (205#/135#)
200m Run
2 Power Cleans (225#/155#)
200m Run
Friday, 9/13/24
Strength
Every 1:15 For 12:30
3 Power Clean and Jerks
WOD
10 Minute AMRAP:
12 Dumbbell Deadlifts
8 Dumbbell Hang Power Cleans
6 Dumbbell Push Ups
*(50#/35#)
Thursday, 9/12/24
Strength
3×5 Back Squats
WOD
5 Rounds:
20 Wall Balls (20#/14#)
15 Toes to Bars
10 Shuttle Runs (50’)
Tuesday, 9/10/24
Gymnastics Accessory Work
Part 1
8 Minute EMOM:
Odd: 30 Second Handstand Hold
Even: 30 Second Max Strict Handstand Push Ups
Part 2
3 Sets:
12 Dumbbell Front Raises
Rest 30 Seconds
Max Strict Handstand Push Ups
Rest 1 Minute
WOD
For Time:
81 Double Unders
27 Goblet Squats (53#/35#)
15 V Ups
63 Double Unders
21 Goblet Squats (53#/35#)
15 V Ups
45 Double Unders
15Goblet Squats (53#/35#)
15 V Ups
27 Double Unders
9 Goblet Squats (53#/35#)
15 V Ups
Friday, 9/6/24
WOD
“Lazar’s the Best”
For Time:
3 Rounds:
30/24 Calorie Row
10 Bar Muscle Ups
Rest 3 Minutes
3 Rounds:
30/24 Calorie Row
15 Strict Handstand Push Ups
Rest 3 Minutes
3 Rounds:
10 Bar Muscle Ups
15 Strict Handstand Push Ups
Thursday, 9/5/24
Strength
Every 1:15 For 12:30
3 Power Snatches
Partner WOD
15 Minute AMRAP:
Max Calorie Bike
*Alternate Every 30 Seconds
Rest 1 Minute
For Time:
75 Synchro Wall Balls (20#/14#
Wednesday, 9/4/24
Strength
Back Squats
1×10@65%
1×5@75%
1×3@85%
1×1+@95%
WOD
2 Rounds:
150 Double Unders
35 Toes to Bars
20 Burpee Box Jump Overs (24”/20”)
*Go Every 10 Minutes
Tuesday, 9/3/24
Gymnastics Accessory Work
1x Max Effort Set of Strict Handstand Push Ups
WOD
20 Minute AMRAP:
12 Shuttle Runs (50’)
6 Wall Walks
12 Shuttle Runs (50’)
18 Single Dumbbell Box Step Ups (24”/20”)(50#/35#)
Monday, 9/2/24
WOD
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135#/95#)
“Nasty Girls” Option 2
3 Rounds:
50 Air Squats
20 Pull Ups
10 Hang Power Cleans (135#/95#)