Thursday, 8/15/24
Strength
Back Squats
1×10@65%
1×5@75%
1×3@85%
1×1+@95%
WOD
14 Minute AMRAP:
7 Handstand Push Ups
7 Box Jumps (30”/24”)
7 Chest to Bar Pull Ups
14 Wall Balls (20#/14#)
Wednesday, 8/14/24
WOD
For Time:
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row
200 Single Unders
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row
Accessory Work
4 Sets:
10 Bench Press
10 Inverted Skull Crushers
Monday, 8/12/24
WOD
“Nancy”
5 Rounds:
400m Run
15 Overhead Squats (95#/65#)
Gymnastics Accessory Work
3 Sets:
30 Scap Pulls
20 Second Dead Hang Hold
7 Strict Pull Ups
*Rest 1:30
Friday, 8/9/24
Strength
Deadlift
1×10@60%
1×3@70%
1×3@80%
1×3+@90%
WOD
For Time:
50-40-30-20-10-20-30-40-50
Double Unders
5-4-3-2-1-2-3-4-5
Wall Walks
Thursday, 8/8/24
WOD
4 Rounds, Every 2:30 For Max Distance:
20 Deficit Push Ups (4”/2”)
20 Kettlebell Goblet Squats (53#/35#)
Max Distance Row in Remaining Time
*Rest 2:30
Wednesday, 8/7/24
Strength
Every 1:45 for 12:15
5 Power Snatches
WOD
5 Rounds:
200m Run
10 Burpee Pull Ups
Tuesday, 8/6/24
WOD
For Time:
3-6-9-12-15-18-21
Dumbbell Push Press (50#/35#)’s
Box Jump Overs (24”/20”)
Gymnastics Accessory Work
3 Sets:
1 Minute Pull Up Bar Dead Hang
Rest 1 Minute
3 Sets:
10 Pull Up Negatives
Rest 1 Minute
5 Pull Ups
Rest 30 Seconds
Monday, 8/5/24
Strength
Back Squat
1×10@60%
1×3@70%
1×3@80%
1×3+@90%
WOD
For Time:
30/24 Calorie Bike
20 Power Cleans
30/24 Calorie Bike
15 Front Squats
30/24 Calorie Bike
10 Squat Cleans
*(155#/105#)
Monday, 7/29/24
Strength
Every 2 Minutes For 12 Minutes:
6 Power Clean and Jerks
WOD
For Time:
27 Pull Ups
15 Burpees to Bar
21 Pull Ups
12 Burpees to Bar
15 Pull Ups
9 Burpees to Bar
9 Pull Ups
6 Burpees to Bar
Thursday, 7/25/24
WOD
5 Rounds:
20 V Ups
15 Dumbbell Hang Power Cleans (50#/35#)
50’ Dumbbell Front Rack Walking Lunge (50#/35#)
*Rest 1 Minute
Gymnastics Accessory Work
1x Max Dead Hang Hold
3×10 Pull Up Negatives