Friday, 9/30/22

WOD

For Time:
50 Power Snatches (95#/65#)
50 Dumbbell Box Step Ups (50#/35#)(24”/20”)

Gymnastics Skill

Low Ring Muscle Up Progression
3×10 Ring Rows
3×10 Ring Dips
3×5 Muscle Up Transitions

Thursday, 9/29/22

Partner WOD

For Time:
5,000 Meter Run Relay
*Split run evenly with partner

Wednesday, 9/28/29

Strength

Every 1:30 For 7:30 (5 Sets):
1 High Hang Clean + 1 Hang Clean + 1 Squat Clean

WOD

For Time:
20 Push Ups
15 Squat Cleans (95#/65#)
20 Push Ups
30 Pull Ups

At 6:00

15 Handstand Push Ups
10 Squat Cleans (135#/95#)
15 Handstand Push Ups
20 Chest to Bar Pull Ups

At 12:00

10 Strict Handstand Push Ups
5 Squat Cleans (185#/135#)
10 Strict Handstand Push Ups
10 Bar Muscle Ups

Tuesday, 9/27/22

WOD

3 Rounds:
21/16-15/12-9/8
Calorie Row
15-12-9
Burpees Over Rower
*Rest 1:1 Between Rounds

Monday, 9/26/22

Strength

– Every 1:30 for 7:30 (5 Sets):
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch

– 3×1 Overhead Squat @90%

WOD

10 Minute AMRAP:
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24”/20”)

Friday, 9/23/22

WOD

For Time:
10-20-30
Toes to Bar
Hang Power Cleans (115#/85#)
Bar Facing Burpees

Thursday, 9/22/22

Partner WOD

5 Rounds, 3 Minutes Each For Max Reps:
15 Synchro Med Ball Sit Ups (20#/14#)
12 Synchro Box Jumps (24”/20”)
Max Sandbag Over Boxes (150#/100#)
*Rest 3 Minutes

Wednesday, 9/21/22

Strength

Every 1:15 For 12:30 (10 Sets):
1 Squat Clean + Push Jerk

WOD

For Time:
50 Wall Balls (20#/14#)
200’ Dumbbell Front Rack Walking Lunge (50#/35#)
50 Wall Balls (20#/14#)

Tuesday, 9/20/22

WOD

As Many Reps As Possible
3 Minute AMRAP:
10/8 Calorie Bike
20 Double Unders
2 Wall Walks

Rest 3 Minutes

6 Minute AMRAP:
15/12 Calorie Bike
40 Double Unders
4 Wall Walks

Rest 3 Minutes

9 Minute AMRAP:
20/16 Calorie Bike
60 Double Unders
6 Wall Walks

Monday, 9/19/22

Strength

Every 1:15 For 12:30 (10 Sets):
1 Snatch

WOD

For Time:
250/225 Meter Row
25 Power Snatches (75#/55#)
250/225 Meter Row
25 Power Snatches (75#/55#)
250/225 Meter Row
25 Power Snatches (75#/55#)
250/225 Meter Row