Monday, 7/24/17
WOD
15 Minute AMRAP:
30 Air Squats
20 Hand Stand Push Ups
10 Deadlifts (225#/155#)
Gymnastics Core
3 Sets:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Body Hold
*Rest 1 minute between sets
Saturday, 7/22/17
Partner WOD
20-40-60-80-100
Calorie Row
Wall Balls (20#/14#)
*25 Minute Time Cap
Friday, 7/21/17
Strength
10 Sets:
1 Push Press+1 Push Jerk
*Work up to a heavy set
WOD
3 Rounds:
10 Muscle Ups
30 Double Unders
300m Run
Thursday, 7/20/17
“Pick a Skill”
WOD
For Time:
800m Farmers Carry (53#/35#)
*5 burpees every time you drop the kettlebell’s
Wednesday, 7/19/17
Strength
10-8-6-4-2 Back Squats
*Build in weight each set
*Rest as needed between sets
WOD
For Time:
75 Handstand Push Ups
*Every minute on the minute perform 5 box jumps (24/20)
Tuesday, 7/18/17
Gymnastics Strength
10 Minute EMOM:
5 Strict Ring Dips
WOD
10 Minute AMRAP:
10 Calorie Assault Bike
10 Deadlifts (185#/135#)
*Add 5 reps every round
Monday, 7/17/17
WOD
2 Rounds:
22 Thrusters (95#/65#)
22 Pull Ups
Rest 5 Minutes
2 Rounds:
22 Toes 2 Bar
22 Hang Power Snatch (95#/65#)
Saturday, 7/15/17
Partner WOD
10 Alternating Rounds:
15/12 Calorie Row
15 KB Swings (70#/53#)
Friday, 7/14/17
Stability Work
Alternating Tabata (:20 on/:10 off)
Hollow Body Hold
Squat Hold
WOD
For Time:
10 Muscle Ups
30 Overhead Squats (115#/85#)
60 Bar Facing Burpees
30 Overhead Squats (115#/85#)
10 Muscle Ups
*18 Minute Time Cap
Thursday, 7/13/17
“Pick a Skill”
WOD
5 Rounds (Every 2 Minutes):
300m Run
Max Clean and Jerks (135#/95#)