Wednesday, 7/28/21

WOD

Virtual Games Event 1
For Time:
5,000m Row

Gymnastics Strength

3 Super Sets:
15 Strict Pull Ups
15 Strict Handstand Push Ups
*Rest 2 Minutes

Tuesday, 7/27/21

WOD

For Time:
50 Box Jump Overs (24”/20”)
50 Dumbbell Walking Lunges (50#/35#)
50 Wall Balls (20#/14#)

Midline Stability

9 Minute Alternating EMOM:
1: 40 Second Plank Hold
2: 40 Second Side Plank Hold (Right)
3: 40 Second Side Plank Hold (Left)

Monday, 7/26/21

Strength

5 Sets, Every 90 Seconds:
2 Power Snatches + 2 Hang Squat Snatches + 2 Overhead Squats

WOD

5 Rounds:
15/12 Calorie Echo Bike
15 Power Snatches (75#/55#)
*Rest 1 Minute After Each Round

Friday, 7/23/21

WOD

For Time:
30/25 Calorie Row
30 Back Squats
15 Muscle Ups
30/25 Calorie Row
20 Front Squats
10 Muscle Ups
30/25 Calorie Row
10 Overhead Squats
5 Muscle Ups
*165#/115#

Thursday, 7/22/21

WOD

“Not So Functional Fitness”
3 Super Sets (1 Set Every 3 Minutes):
10 Bench Press
20 Banded Tricep Push Down

3 Super Sets (1 Set Every 3 Minutes):
20 Single Arm Dumbbell Bench Press
20 Dumbbell Tricep Kick Backs
*10 Each Arm

Wednesday, 7/21/21

WOD

For Time:
4 Mile Echo Bike
300 Double Unders
2,000m Run

Tuesday, 7/20/21

WOD

12 Minute AMRAP:
30 Wall Balls (30#/20#)
15 Toes to Bar
30 Dumbbell Box Step Ups (50#/35#)(24”/20”)
15 Toes to Bar

Gymnastics Conditioning

6 Minute EMOM:
3 Wall Walks

Monday, 7/19/21

Strength

5 Sets, Every 90 Seconds:
3 Power Cleans + 2 Hang Squat Cleans + 1 Jerk

WOD

“Grettel”
10 Rounds:
3 Clean and Jerks (135#/95#)
3 Bar Facing Burpees

Friday, 7/16/21

Strength

2×10 Front Squats
*Rest 3 Minutes

WOD

For Time:
200m Run
15 Thrusters (75#/55#)
200m Run
15 Thrusters (95#/65#)
200m Run
15 Thrusters (115#/85#)
200m Run
15 Thrusters (135#/95#)

Thursday, 7/15/21

WOD

“Not So Functional Fitness”
Every 90 Seconds For 3 Rounds:
1: 20 Alternating Dumbbell Hammer Curls
2: 15 Bent Over Dumbbell Fly’s
3: 15 Barbell Curls
4: 15 Barbell Bent Over Rows
5: 15 Banded Hammer Curls
6: 10 Iron Scap ATYT