Friday, 1/19/18
Gymnastics
Every 30 Seconds for 8 Minutes:
2 Ring Muscle Ups
WOD
7 Minute AMRAP:
15 Thrusters (95#/65#)
50 Double Unders
Wednesday, 1/16/18
WOD
12 Minute AMRAP:
50′ Single Arm Overhead Walking Lunge (53#/35#)
15 Toes 2 Bar
10 Burpees (to the bar)
Accessory Work
3×12 Glute Ham Raises
Tuesday, 1/16/18
WOD
5 Rounds (Every 4 Minutes):
12 Chest to Bar Pull Ups
15/12 Calorie Bike
18 Kb Snatch (53#/35#)
Monday, 1/15/18
Olympic Strength
6 Minute EMOM:
3 Squat Cleans @70-80%
*Drop from the top each rep
WOD
2 Rounds:
60 Wall Balls (20#/14#)
30 Handstand Push Ups
*15 minute time cap
Friday, 1/12/18
Skill
“Flight Simulator”
Unbroken Double Unders
10-20-30-40-50-40-30-20-10
WOD
“Dirty 30”
For Time:
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53#/35#)
30 Front Squats (115#/85#)
30 Push Press (115#/85#)
30 Deadlifts (115#/85#)
30 Wall Balls (20#/14#)
30 Burpees
Thursday, 1/11/18
“Pick a Skill”
WOD
On a 20 Minute Clock, 4 Rounds:
Bike for 50 Seconds, Rest 10 Seconds
Bike for 40 Seconds, Rest 20 Seconds
Bike for 30 Seconds, Rest 30 Seconds
Bike for 20 Seconds, Rest 40 Seconds
Bike for 10 Seconds, Rest 50 Seconds
Wednesday, 1/10/18
Gymnastics Skill
3×15 Strict or Kipping Handstand Push Ups
*2 minute rest between sets
WOD
3 Rounds:
400m Run
20 Overhead Squats (135#/95#)
Tuesday, 1/9/18
WOD
5 Rounds (Every 4 Minutes):
21/18 Calorie Row
14 KB Snatch (53#/35#)
7 Burpee Box Jump Overs (24″/20″)
Monday, 1/8/18
Strength
5×3 Front Squats
*Build in weight each set
WOD
8 Minute AMRAP:
8 Thrusters (95#/65#)
8 Toes 2 Bar
*Climb by 2 reps every round