Friday, 8/9/24

Strength

Deadlift
1×10@60%
1×3@70%
1×3@80%
1×3+@90%

WOD

For Time:
50-40-30-20-10-20-30-40-50
Double Unders
5-4-3-2-1-2-3-4-5
Wall Walks

Thursday, 8/8/24

WOD

4 Rounds, Every 2:30 For Max Distance:
20 Deficit Push Ups (4”/2”)
20 Kettlebell Goblet Squats (53#/35#)
Max Distance Row in Remaining Time
*Rest 2:30

Wednesday, 8/7/24

Strength

Every 1:45 for 12:15
5 Power Snatches

WOD

5 Rounds:
200m Run
10 Burpee Pull Ups

Tuesday, 8/6/24

WOD

For Time:
3-6-9-12-15-18-21
Dumbbell Push Press (50#/35#)’s
Box Jump Overs (24”/20”)

Gymnastics Accessory Work

3 Sets:
1 Minute Pull Up Bar Dead Hang
Rest 1 Minute
3 Sets:
10 Pull Up Negatives
Rest 1 Minute
5 Pull Ups
Rest 30 Seconds

Monday, 8/5/24

Strength

Back Squat

1×10@60%
1×3@70%
1×3@80%
1×3+@90%

WOD

For Time:
30/24 Calorie Bike
20 Power Cleans
30/24 Calorie Bike
15 Front Squats
30/24 Calorie Bike
10 Squat Cleans
*(155#/105#)

Monday, 7/29/24

Strength

Every 2 Minutes For 12 Minutes:
6 Power Clean and Jerks

WOD

For Time:
27 Pull Ups
15 Burpees to Bar
21 Pull Ups
12 Burpees to Bar
15 Pull Ups
9 Burpees to Bar
9 Pull Ups
6 Burpees to Bar

Thursday, 7/25/24

WOD

5 Rounds:
20 V Ups
15 Dumbbell Hang Power Cleans (50#/35#)
50’ Dumbbell Front Rack Walking Lunge (50#/35#)
*Rest 1 Minute

Gymnastics Accessory Work

1x Max Dead Hang Hold

3×10 Pull Up Negatives

Wednesday, 7/24/24

Strength

12 Minutes to Establish a Heavy 1 Rep Back Squat

WOD

6 Rounds:
10 Thrusters (95#/65#)
12/10 Calorie Row
10 Bar Facing Burpees
12/10 Calorie Row

Tuesday, 7/23/24

WOD

For Time:
10 Box Jump Overs (24”/20”)
40 Toes to Bars
200m Run
20 Box Jump Overs (24”/20”)
30 Toes to Bars
200m Run
30 Box Jump Overs (24”/20”)
20 Toes to Bars
200m Run
40 Box Jump Overs (24”/20”)
10 Toes to Bars
200m Run

Monday, 7/22/24

Strength

12 Minutes to Establish a Heavy 1 Rep Deadlift

WOD

For Time:
42-30-18 Kettlebell Swings (53#/35#)
*21/16 Calorie Bike After Each Round