Friday, 1/5/18
Gymnastics Strength
7 Minute EMOM:
7 Strict Ring Dips
or
7 Box Dips
WOD
15 Minute AMRAP:
15 Power Snatch (75#/55#)
30 Double Unders
15 Wall Balls (20#/14#)
30 Double Unders
Thursday, 1/4/18
“Pick a Skill”
WOD
For Time:
500m Row
300′ Farmers Carry (70#/53#)
1k Row
300′ Farmers Carry (70#/53#)
500m Row
Wednesday, 1/3/18
WOD
3 Minute AMRAP:
15/12 Calorie Bike
15 Push Jerks (115#/85#)
Rest 3 Minutes
3 Minute AMRAP:
15/12 Calorie Bike
10 Push Jerks (135#/95#)
Rest 3 Minutes
3 Minute AMRAP:
15/12 Calorie Bike
5 Push Jerks (155#/105#)
Core Stability
Accumulate 5 Minutes of a Plank Hold
Tuesday, 1/2/18
Olympic Strength
8 Minute EMOM:
3 Position Squat Clean
(1 High Hang, 1 Hang, 1 Full)
WOD
3 Rounds:
15 Chest to Bar Pull Ups
12 Bar Facing Burpees
9 Squat Cleans (135#/95#)
Wednesday, 11/22/17
Accessory Work
3 Super Sets:
8 Bulgarian Split Squats
8 Single Leg RDL
WOD
5 Rounds:
15 Kb Swings (70#/53#)
0.5 km Assault Bike
Tuesday, 11/21/17
Gymnastics Core
5 Sets:
5 Second Hollow Body Hold
6 Tuck Ups
6 V Ups
6 Jack Knives
5 Second Hollow Body Hold
WOD
13 Minute AMRAP:
55 Burpees
55 Pull Ups
55/45 Calorie Row
55 Handstand Push Ups
Monday, 11/20/17
Strength
Back Squats
2×5 @70%
2×4 @75%
2×3 @80%
WOD
3 Rounds:
10 Power Snatch (115#/85#)
20 Box Jump Overs (24″/20″)
30 Wall Balls (20#/14#)
Friday, 11/17/17
WOD
Teams of 3:
AMRAP 7
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)
rest 3 minutes
AMRAP 7
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)
rest 3 minutes
AMRAP 7
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)
Thursday, 11/16/17
“Pick a Skill”
WOD
18 Minute AMRAP:
3 Kb Swings (53#/35)
3 Burpees
200m Run
6 Kb Swings (53#/35#)
6 Burpees
200m Run
9 Kb Swings (53#/35#)
9 Burpees
200m Run
*Continue going up by 3 every round
Wednesday, 11/15/17
Accessory Work
5×10 Renegade Rows
WOD
For Time:
75 Toes 2 Bar
*100′ Farmers Carry (53#/35#) EMOM