Thursday, 8/29/24
Strength
Deadlifts
1×10@60%
1×3@70%
1×3@80%
1×3@90%
WOD
For Time:
3-6-9-12-15-12-9-6-3
Handstand Push Ups
Sumo Deadlift High Pulls (95#/65#)
V Ups
Wednesday, 8/28/24
Strength
Back Squats
1×10@60%
1×3@70%
1×3@80%
1×3@90%
WOD
From 0:00-7:00
For Time:
30/24 Calorie Bike
30 Burpees to Bar
From 7:00-14:00
For Time:
25/20 Calorie Bike
25 Line Facing Burpees
From 14:00
For Time:
20/16 Calorie Bike
20 Burpee Broad Jumps (4’/3’)
Tuesday, 8/27/24
Strength
Every 1:30 for 12 Minutes:
4 Power Cleans
WOD
16 Minute EMOM:
Minute 1: 200m Run
Minute 2: Max Single Unders
Minute 3: Max Kettlebell Swings (53#/35#)
Minute 4: Rest
Monday, 8/26/24
WOD
4 x 3 Minute AMRAP’s:
10/8 Calorie Row
10 Box Jumps (24”/20”)
10 Dumbbell Push Press (50#/35#)’s
*Rest 1:30
Gymnastics Accessory Work
Find a Heavy 1 Rep Weighted Strict Pull Up
Friday, 8/23/24
Strength
Back Squats
1×10@55%
1×5@65%
1×5@75%
1×5+@85%
WOD
7 Rounds:
40 Seconds Max Calorie Row
20 Seconds Rest
40 Seconds Max Wall Balls (20#/14#)
20 Seconds Rest
Thursday, 8/22/24
WOD
For Time:
200m Run
30 Med Ball V Ups (20#/14#)
200m Run
20 Power Cleans (115#/85#)
200m Run
10 Wall Walks
200m Run
20 Power Cleans (115#/85#)
200m Run
30 Med Ball V Ups (20#/14#)
200m Run
*16 Minute Time Cap
Gymnastics Accessory Work
4×3 Weighted Strict Pull Ups
Wednesday, 8/21/24
Strength
Deadlifts
1×10 @55%
1×5 @65%
1×5 @75%
1×5+ @85%
WOD
For Time:
Cash In: 300’ Odd Object Carry (100#/70#)
5 Rounds:
10 Dumbbell Push Press (50#/35#)
50’ Dumbbell Front Rack Walking Lunge (50#/35#)
Cash Out: 300’ Odd Object Carry (100#/70#)
Tuesday, 8/20/24
WOD
3 Rounds:
15/12 Calorie Bike
12 Burpee Box Get Overs (30”/24”)
15/12 Calorie Bike
9 Burpee Box Get Overs (30”/24”)
15/12 Calorie Bike
6 Burpee Box Get Overs (30”/24”)
*Go Every 10 Minutes
Monday, 8/19/24
Strength
Every 1:30 For 12 Minutes
4 Power Snatches
WOD
12 Minute AMRAP:
7 Hang Power Cleans (95#/65#)
7 Toes to Bars
21 Double Unders
Friday, 8/16/24
Strength
Every 1:45 For 12:15
5 Power Clean and Jerks
WOD
For Time:
50 Ab Mat Sit Ups
10 Shuttle Runs (50’)
50 V Ups
10 Shuttle Runs (50’)
50 Ab Mat Sit Ups
10 Shuttle Runs (50’)