Friday, 9/6/24
WOD
“Lazar’s the Best”
For Time:
3 Rounds:
30/24 Calorie Row
10 Bar Muscle Ups
Rest 3 Minutes
3 Rounds:
30/24 Calorie Row
15 Strict Handstand Push Ups
Rest 3 Minutes
3 Rounds:
10 Bar Muscle Ups
15 Strict Handstand Push Ups
Thursday, 9/5/24
Strength
Every 1:15 For 12:30
3 Power Snatches
Partner WOD
15 Minute AMRAP:
Max Calorie Bike
*Alternate Every 30 Seconds
Rest 1 Minute
For Time:
75 Synchro Wall Balls (20#/14#
Wednesday, 9/4/24
Strength
Back Squats
1×10@65%
1×5@75%
1×3@85%
1×1+@95%
WOD
2 Rounds:
150 Double Unders
35 Toes to Bars
20 Burpee Box Jump Overs (24”/20”)
*Go Every 10 Minutes
Tuesday, 9/3/24
Gymnastics Accessory Work
1x Max Effort Set of Strict Handstand Push Ups
WOD
20 Minute AMRAP:
12 Shuttle Runs (50’)
6 Wall Walks
12 Shuttle Runs (50’)
18 Single Dumbbell Box Step Ups (24”/20”)(50#/35#)
Monday, 9/2/24
WOD
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135#/95#)
“Nasty Girls” Option 2
3 Rounds:
50 Air Squats
20 Pull Ups
10 Hang Power Cleans (135#/95#)
Thursday, 8/29/24
Strength
Deadlifts
1×10@60%
1×3@70%
1×3@80%
1×3@90%
WOD
For Time:
3-6-9-12-15-12-9-6-3
Handstand Push Ups
Sumo Deadlift High Pulls (95#/65#)
V Ups
Wednesday, 8/28/24
Strength
Back Squats
1×10@60%
1×3@70%
1×3@80%
1×3@90%
WOD
From 0:00-7:00
For Time:
30/24 Calorie Bike
30 Burpees to Bar
From 7:00-14:00
For Time:
25/20 Calorie Bike
25 Line Facing Burpees
From 14:00
For Time:
20/16 Calorie Bike
20 Burpee Broad Jumps (4’/3’)
Tuesday, 8/27/24
Strength
Every 1:30 for 12 Minutes:
4 Power Cleans
WOD
16 Minute EMOM:
Minute 1: 200m Run
Minute 2: Max Single Unders
Minute 3: Max Kettlebell Swings (53#/35#)
Minute 4: Rest
Monday, 8/26/24
WOD
4 x 3 Minute AMRAP’s:
10/8 Calorie Row
10 Box Jumps (24”/20”)
10 Dumbbell Push Press (50#/35#)’s
*Rest 1:30
Gymnastics Accessory Work
Find a Heavy 1 Rep Weighted Strict Pull Up
