Wednesday, 6/26/19
Gymnastics Strength
3×15 Strict Pull Ups
WOD
For Time:
600m Run
30 Overhead Squats (95#/65#)
400m Run
20 Overhead Squats (95#/65#)
200m Run
10 Overhead Squats (95#/65#)
Uncategorized
Tuesday, 6/25/19
WOD
10 Minute AMRAP:
20/16 Calorie Bike
10 Hang Power Cleans (135#/95#)
*Add 2 hang cleans every round
Accessory Work
3×10 Lateral Lunges
Monday, 6/24/19
WOD
For Time:
75 GHD Sit Ups
Rest 2 Minutes
3 Rounds:
25 Dumbbell Snatch (50#/35#)
25 Push Ups
Rest 2 Minutes
75 Wall Balls (20#/14#)
Friday, 6/21/19
Strength
3×5 Deadlifts
*Drop and reset every rep
WOD
12 Minute AMRAP:
50 Double Unders
5 Squat Cleans (185#/135#)
10 Strict Handstand Push Ups
Thursday, 6/20/19
Partner WOD
Bike Intervals for Calories
5:00-4:00-3:00-2:00-1:00
*work:rest with partner
Wednesday, 6/19/19
WOD
3 Rounds:
400m Run
21 Toes to Bar
12 Burpees to Bar
Accessory Work
8 Minute Alternating EMOM:
Odd: 15 Weighted Hip Extensions
Even: 45 Second Plank Hold
Tuesday, 6/18/19
WOD
For Time:
50 Wall Balls
100’ Dumbbell Overhead Walking Lunge
50 Dumbbell Box Step Ups (24”/20”)
100’ Dumbbell Overhead Walking Lunge
50 Wall Balls
*Wall Ball: 20#/14#
*Dumbbell: 50#/35#
Monday, 6/17/19
Gymnastics Strength
10 Minute EMOM:
2 Strict Muscle Ups
Or
2 Muscle Up Transitions+2 Ring Dips
WOD
8 Minute AMRAP:
15/12 Calorie Row
15 Power Snatch (95#/65)
Friday, 6/14/19
Strength
Back Squat
1×1 @85%
1×1 @90%
1×1 @95%
Then…
2 Attempts at a new 1RM
WOD
“Jackie”
For Time:
1k Row
50 Thrusters (45#)
30 Pull Ups
Thursday, 6/13/19
WOD
3×3 Strict Press
3×3 Push Press
3×3 Push Jerk
*Build up in weight every set