Friday, 12/21/18
Gymnastics
5 Rounds:
45 Second Max Rope Climbs
45 Second Rest
WOD
7 Minute AMRAP:
10 Kettlebell Swings (53#/35#)
10 Kettlebell Box Step Up and Overs (24/20)
*Add 5 Reps Every Round
Thursday, 12/20/18
WOD
Clean Complex
10 Sets (1 Every 2 Minutes):
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat
*Build in weight each set
Tuesday, 12/18/18
WOD
For Time:
10-8-6-4-2
Power Snatch (135#/95#)
*10 Box Jumps (30″/24″) after each round
Core Strength
4×15 GHD Sit Ups
Monday, 12/17/18
WOD
14 Minute AMRAP:
1k Row
In remaining time…
Max Rounds of Cindy
*Cindy= 5 Pull Ups, 10 Push Ups, 15 Air Squats
Friday, 12/14/18
WOD
15 Minute AMRAP:
15 Overhead Squats (95#/65#)
30 Double Unders
15 Toes to Bar
30 Double Unders
Thursday, 12/13/18
Partner WOD
10 Rounds:
15/12 Calorie Row
100′ Box Push
*Alternate each round
Wednesday, 12/12/18
WOD
50’ Handstand Walk
21 Hang Power Cleans (135#/95#)
50’ Handstand Walk
15 Hang Power Cleans (135#/95#)
50’ Handstand Walk
9 Hang Power Cleans (135#/95#)
50’ Handstand Walk
Core Strength
3 Rounds:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Body Hold
*Rest 1 Minute
Tuesday, 12/11/18
WOD
3 Minute AMRAP:
20/16 Calorie Bike
Max Burpee Box Jump Overs (24″/20″)
Rest 3 Minutes
3 Minute AMRAP:
20/16 Calorie Bike
Max Ring Muscle Ups
Rest 3 Minutes
3 Minute AMRAP:
20/16 Calorie Bike
Max Burpee Box Jump Overs (24″/20″)
Rest 3 Minutes
3 Minute AMRAP:
20/16 Calorie Bike
Max Ring Muscle Ups
Monday, 12/10/18
Strength
5×3 Front Squats
WOD
4 Rounds:
30 Wall Balls (20#/14#)
20 Dumbbell Snatch (50#/35#)