Wednesday, 10/9/24

Strength

Every 1:45 For 10:30:
4 Back Squats @75%

WOD

From 0:00-10:00
3 Rounds:
21 Hang Power Snatches (75#/55#)
7 Box Jumps (30”/24”)

At 10:00
3 Rounds:
21 Box Jumps (24”/20”)
7 Hang Power Snatches (115#/85#)

Tuesday, 10/8/24

Gymnastics Accessory Work

1 Set: Max Strict Handstand Push Ups

WOD

Every 3 Minutes For 24 Minutes:
Odd Rounds: 20/16 Calorie Bike
Even Rounds: 200m Run

Monday, 10/7/24

Strength

Every 1:30 For 12 Minutes:
1 Power Clean + 1 Front Squat + 1 Push Jerk

WOD

14 Minute AMRAP:
7 Dumbbell Thrusters (50#/35#)
7 Burpees Over the Dumbbells
7 Toes to Bars

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

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#)