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
Uncategorized
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
Wednesday, 10/2/24
Strength
Every 1:30 For 12 Minutes:
2 Squat Snatches
WOD
15 Minute AMRAP:
10 Single Arm Dumbbell Hang Clean and Jerks (50#/35#)
10 Burpees Over Dumbbell
10 Single Arm Dumbbell Hang Clean and Jerks (50#/35#)
100m Run
Tuesday, 10/1/24
Gymnastics Accessory Work
10 Minute EMOM:
Odd: 30 Second Max Strict Deficit Handstand Push Ups
Even: 30 Second Handstand Hold
WOD
For Time:
2 Rounds:
20/16 Calorie Row
20/16 Calorie Bike
Rest 1:1
2 Rounds:
15/12 Calorie Row
15/12 Calorie Bike
Rest 1:1
2 Rounds:
10/8 Calorie Row
10/8 Calorie Bike
Monday, 9/30/24
Strength
Every 1:30 For 9 Minutes:
2 Back Squats @75%
WOD
2 Sets
3 Rounds:
15 Wall Balls (20#/14#)
9 Pull Ups
3 Wall Walks
*Rest 3 Minutes Between Sets
Thursday, 9/26/24
WOD
For Time:
45 Push Ups
30/24 Calorie Row
30 Handstand Push Ups
30/24 Calorie Row
15 Strict Handstand Push Ups
Wednesday, 9/25/24
WOD
5 Rounds:
200m Run
12 Toes to Bars
12 Dumbbell Snatches (50#/35#)
Tuesday, 9/24/24
WOD
3 Rounds:
15/11 Calorie Bike
11 Burpees Over Object (12”)
Gymnastics Accessory Work
Every 2 Minutes For 10 Minutes:
7 Tempo Handstand Push Ups
2 Minute AMRAP:
Max Wall Walks
Monday, 9/23/24
WOD
For Time:
30 Deadlifts (185#/125#)
6 Strict Pull Ups
30/24 Calorie Row
6 Strict Pull Ups
30 Med Ball Sit Ups (20#/14#)
6 Strict Pull Ups
30 Med Ball Sit Ups (20#/14#)
6 Strict Pull Ups
30/24 Calorie Row
6 Strict Pull Ups
30 Deadlifts (185#/125#)
*30 Minute Time Cap
Friday, 9/20/24
Gymnastics Accessory Work
10 Minute EMOM:
Odd: 20 Handstand Shoulder Taps
Even: 30 Seconds Max Ring Push Ups
WOD
3 Rounds:
100 Double Unders
30 V Ups
5 Wall Walks