Tuesday, 9/24/24

WOD

3 Rounds:
15/11 Calorie Bike
11 Burpees Over Object (12”)

Gymnastics Accessory Work

Every 2 Minutes For 10 Minutes:
7 Tempo Handstand Push Ups

2 Minute AMRAP:
Max Wall Walks

Monday, 9/23/24

WOD

For Time:
30 Deadlifts (185#/125#)
6 Strict Pull Ups
30/24 Calorie Row
6 Strict Pull Ups
30 Med Ball Sit Ups (20#/14#)
6 Strict Pull Ups
30 Med Ball Sit Ups (20#/14#)
6 Strict Pull Ups
30/24 Calorie Row
6 Strict Pull Ups
30 Deadlifts (185#/125#)
*30 Minute Time Cap

Friday, 9/20/24

Gymnastics Accessory Work

10 Minute EMOM:
Odd: 20 Handstand Shoulder Taps
Even: 30 Seconds Max Ring Push Ups

WOD

3 Rounds:
100 Double Unders
30 V Ups
5 Wall Walks

Thursday, 9/19/24

WOD

6 Rounds:
15/12 Calorie Bike
12 Box Jump Overs (24”/20”)
9 Burpees to Bar
*Go Every 4 Minutes

Tuesday, 9/17/24

WOD

For Time:
50/40 Calorie Row
40 Dumbbell Alternating Hang Snatches (50#/35#)
40 Toes to Bars
40 Dumbbell Alternating Hang Snatches (50#/35#)
50/40 Calorie Row
*18 Minute Time Cap

Monday, 9/16/24

Strength

12 Minutes to Establish a Heavy 1 Rep Deadlift

WOD

For Time:
10 Power Cleans (135#/95#)
200m Run
8 Power Cleans (155#/105#)
200m Run
6 Power Cleans (185#/125#)
200m Run
4 Power Cleans (205#/135#)
200m Run
2 Power Cleans (225#/155#)
200m Run

Friday, 9/13/24

Strength

Every 1:15 For 12:30
3 Power Clean and Jerks

WOD

10 Minute AMRAP:
12 Dumbbell Deadlifts
8 Dumbbell Hang Power Cleans
6 Dumbbell Push Ups
*(50#/35#)

Thursday, 9/12/24

Strength

3×5 Back Squats

WOD

5 Rounds:
20 Wall Balls (20#/14#)
15 Toes to Bars
10 Shuttle Runs (50’)

Tuesday, 9/10/24

Gymnastics Accessory Work

Part 1
8 Minute EMOM:
Odd: 30 Second Handstand Hold
Even: 30 Second Max Strict Handstand Push Ups

Part 2
3 Sets:
12 Dumbbell Front Raises
Rest 30 Seconds
Max Strict Handstand Push Ups
Rest 1 Minute

WOD

For Time:
81 Double Unders
27 Goblet Squats (53#/35#)
15 V Ups
63 Double Unders
21 Goblet Squats (53#/35#)
15 V Ups
45 Double Unders
15Goblet Squats (53#/35#)
15 V Ups
27 Double Unders
9 Goblet Squats (53#/35#)
15 V Ups

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