Wednesday, 12/11/24
WOD
4 Minute AMRAP:
10 Dumbbell Front Squats (50#/35#)
10 Box Jumps (24”/20”)
Rest 2 Minutes
4 Minute AMRAP:
10 Dumbbell Shoulder to Overhead (50#/35#)
10 Burpees Over Dumbbells
Rest 2 Minutes
4 Minute AMRAP:
10 Dumbbell Front Squats (50#/35#)
10 Box Jumps (24”/20”)
Rest 2 Minutes
4 Minute AMRAP:
10 Dumbbell Shoulder to Overhead (50#/35#)
10 Burpee Over Dumbbells
Tuesday, 12/10/24
Gymnastics Accessory Work
5×10 Kipping Handstand Push Ups
*Rest 1 Minute After Each Set
WOD
5 Rounds:
15 V Ups
10 Deadlifts (225#/155#)
5 Shuttle Runs (50’)
Monday, 12/9/24
Strength
Every 2:00 For 10:00
2 Overhead Squats
WOD
3 Sets:
Buy In: 2 Rope Climbs
Straight Into
3 Rounds:
8 Overhead Squats (95#/65#)
12/10 Calorie Row
*Go Every 7:00
Friday, 12/6/24
WOD
4 Round:
12 V Ups
6 Bar Muscle Ups
6 Squat Snatches (135#/95#)
12 V Ups
*Rest 1:1
Wednesday, 12/4/24
Strength
Every 1:30 for 7:30
3 Thrusters
WOD
For Time:
27-21-15 Wall Balls (20#/14#)
15-12-9 Burpee Box Jump Overs (24”/20”)
Rest 3 Minutes
21-15-9 Wall Balls (20#/14#)
12-9-6 Burpee Box Jump Overs (24”/20”)
Rest 2 Minutes
15-12-9 Wall Balls (20#/14#)
9-6-3 Burpee Box Jump Overs (24”/20”)
Tuesday, 12/3/24
Gymnastics Accessory Work
2 Minute AMRAP:
Max Bar Muscle Ups
Partner WOD
For Time:
5,000/4,500 Meter Row
*Every time you switch complete 50 Double Unders
Monday, 12/2/24
Strength
Every 1:45 For 10:30
4 Deadlifts + 2 Hang Power Cleans
WOD
3 Rounds:
12/10 Calorie Bike
9 Clean and Jerks (95#/65#)
Rest 3 Minutes
3 Rounds:
10/8 Calorie Bike
6 Clean and Jerks (135#/95#)
Rest 3 Minutes
3 Rounds:
8/6 Calorie Bike
3 Clean and Jerks (185#/125#)
Friday, 11/22/24
Strength
Every 1:30 for 9:00
2 Back Squats @80%
WOD
5 Rounds:
18/14 Calorie Row
12 Toes to Bars
6 Power Snatches (135#/95#)
*Go Every 4 Minutes
Thursday, 11/21/24
Gymnastics Accessory Work
8 Minute EMOM:
Odd: 6 Bar Muscle Ups
Even: 30 Second Hollow Hold
WOD
3 Rounds:
15-12-9
Calorie Bike
60-48-36
Double Unders
*Go Every 7 Minutes
*Female Caloires: 12-10-8