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
Uncategorized
Wednesday, 7/24/24
Strength
12 Minutes to Establish a Heavy 1 Rep Back Squat
WOD
6 Rounds:
10 Thrusters (95#/65#)
12/10 Calorie Row
10 Bar Facing Burpees
12/10 Calorie Row
Tuesday, 7/23/24
WOD
For Time:
10 Box Jump Overs (24”/20”)
40 Toes to Bars
200m Run
20 Box Jump Overs (24”/20”)
30 Toes to Bars
200m Run
30 Box Jump Overs (24”/20”)
20 Toes to Bars
200m Run
40 Box Jump Overs (24”/20”)
10 Toes to Bars
200m Run
Monday, 7/22/24
Strength
12 Minutes to Establish a Heavy 1 Rep Deadlift
WOD
For Time:
42-30-18 Kettlebell Swings (53#/35#)
*21/16 Calorie Bike After Each Round
Friday, 7/19/24
WOD
5 Rounds, Every 3 Minutes For Max Reps:
10 Strict Chin Ups
15 Deficit Push Ups (4”/2”)
*Max Calorie Row In Remaining Time
Core Work
3 Sets:
15 Stick Sit Ups
60 Flutter Kicks
15L/15R Banded Paloff Press
Thursday, 7/18/24
WOD
For Time:
100’ Med Ball Lunge
50 Med Ball Hang Cleans
100’ Med Ball Lunge
10 Wall Walks
100’ Med Ball Lunge
50 Med Ball Hang Cleans
100’ Med Ball Lunge
*(20#/14#)
Strength Complex
Every 2 Minutes For 10 Minutes:
3 Push Press + 2 Push Jerks + 1 Shoulder to Overhead
Wednesday, 7/17/24
WOD
5 Rounds:
8 Power Snatches (95#/65#)
200m Run
8 Power Snatches (95#/65#)
*Rest 1:1
Tuesday, 7/16/24
WOD
6 Rounds, 2 Minutes Each For Max Reps:
12 Box Jumps (24”/20”)
12 Sit Ups
Max Calorie Bike in Remaining Time
Skill Work
10 Minute Alternating EMOM:
Odd: 10 Handstand Push Ups
Even: 30 Second Jump Rope Practice
Monday, 7/15/24
WOD
From 0:00-15:00
3 Rounds:
10 Front Squats (115#/85#)
10 Bar Facing Burpees
10 Pull Ups
Rest Til 15:00
On the 15:00
For Time:
30 Front Squats (115#/85#)
30 Bar Facing Burpees
30 Pull Ups
Friday, 7/12/24
WOD
5 Rounds:
7 Overhead Squats (115#/85#)
11 Toes to Bars
Accessory
6×2 Turkish Get Ups