Wednesday, 12/17/24
WOD
15 Minute AMRAP:
10 Wall Balls (20#/14#)
5 Burpee Box Jump Overs (24”/20”)
*Add 10 Wall Balls and 5 Burpee Box Jump Overs Each Round
Tuesday, 12/17/24
Gymnastics Accessory Work
Rope Climb Skill Work
WOD
5 Rounds:
200m Run
20 Hang Power Cleans (115#/85#)
200m Run
*Go Every 5 Minutes
Monday, 12/16/24
Strength
1. Every 2 Minutes for 6 Minutes:
8 Deficit Deadlifts (2”)
2. 4 Sets:
8L/8R Dumbbell Step Through Lunges
WOD
10 Rounds:
10 V Ups
3 Wall Walks
Friday, 12/13/24
WOD
For Time:
100’ Dumbbell Walking Lunge (50#/35#)
5 Wall Walks
25 Toes to Bars
100’ Dumbbell Walking Lunge (50#/35#)
10 Wall Walks
50 Toes to Bars
100’ Dumbbell Walking Lunge (50#/35#)
*18 Minute Time Cap
Thursday, 12/12/24
Shock Method
4 Rounds:
6 Bench Press
12 Push Ups
24 Dumbbell Chest Flies
*Rest 2 Minutes
WOD
5 Rounds:
30/24 Calorie Bike
*Rest 1:1
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