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

Wednesday, 11/20/24

WOD

For Time:
10 Wall Balls (20#/14#)
5 Burpee Box Jump Overs (24”/20”)
Rest 1:00
20 Wall Balls (20#/14#)
10 Burpee Box Jump Overs (24”/20”)
Rest 1:30
30 Wall Balls (20#/14#)
15 Burpee Box Jump Overs (24”/20”)
Rest 2:00
40 Wall Balls (20#/14#)
20 Burpee Box Jump Overs (24”/20”)
Rest 2:30
50 Wall Balls (20#/14#)
25 Burpee Box Jump Overs (24”/20”)

Tuesday, 11/19/24

Strength Complex

1×5 Hang Power Cleans + 5 Push Press
1×4 Hang Power Cleans + 4 Push Press
1×3 Hang Power Cleans + 3 Push Press
1×2 Hang Power Cleans + 2 Push Press
1×1 Hang Power Clean + 1 Push Press

WOD

5 Rounds:
15 Dumbbell Hang Power Cleans
15 Dumbbell Bench Press
*(50#/35#)

Monday, 11/18/24

Strength

Every 1:30 for 9:00
2 Deadlifts @80%

WOD

For 3 Cycles
5 Minute AMRAP:
3 Shuttle Runs (50’)
10 Pull Ups
3 Shuttle Runs
15 V Ups
*Rest 3 Minutes Between Cycles

Friday, 11/15/24

Strength

Every 3:00 for 6:00
2 Back Squats

WOD

5 Rounds:
75 Double Unders
15 Shoulder to Overhead (95#/65#)

Thursday, 11/14/24

Strength

Snatch Complex
1x 5 Hang Snatch + 5 Overhead Squats
1x 4 Hang Snatch + 4 Overhead Squats
1x 3 Hang Snatch + 3 Overhead Squats
1x 2 Hang Snatch + 2 Overhead Squats
1x 1 Hang Snatch + 1 Overhead Squat

WOD

For Time:
4/3 Calorie Bike
4 Toes to Bars
8/6 Calorie Bike
8 Toes to Bars
12/9 Calorie Bike
12 Toes to Bars
16/12 Calorie Bike
16 Toes to Bars
20/15 Calorie Bike
20 Toes to Bars
24/18 Calorie Bike
24 Toes to Bars