Wednesday, 11/13/24

Strength

Every 3:00 for 6:00
2 Deadlifts

WOD

4 Sets:
2 Minute AMRAP:
20/16 Calorie Row
Max Wall Balls (20#/14#) in Remaining Time
*Rest 2 Minutes

Then

4 Sets:
2 Minute AMRAP:
10 Shuttle Runs (50’)
Max Burpees to Bar in Remaining Time
*Rest 2 Minutes

Tuesday, 11/12/24

Gymnastics Accessory Work

Every 1:30 for 9:00
6 Bar Muscle Ups + Dip

WOD

8 Minute AMRAP:
2 Handstand Push Ups
4 Pull Ups
*Add 2 Handstand Push Ups and 4 Pull Ups Each Round

Monday, 11/11/24

WOD

“Klepto”
4 Rounds:
27 Box Jumps (24”/20”)
20 Burpees
11 Squat Cleans (145#/100#)

Thursday, 11/7/24

Partner WOD

For Time:
24 Rounds (12 Each):
250/200 Meter Row
*You Go, I Go

Wednesday, 11/6/24

Strength

Every 2:45 for 8:15
3 Back Squats

WOD

4 Rounds:
30 Wall Balls (20#/14#)
2 Minute Recovery Bike
Straight Into
4 Rounds:
15 Burpee Box Jump Overs (20#/14#)
2 Minute Recovery Bike

Tuesday, 11/5/24

Gymnastics Accessory Work

8 Minute EMOM:
Odd: Max Bar Muscle Ups
Even: Max Hollow Rocks

WOD

5 Rounds, 1:30 Each, For Max Reps:
20/16 Calorie Bike
Max Double Dumbbell Snatches in Remaining Time
*Rest 2:30

Monday, 11/4/24

Strength

Every 2 Minutes for 12 Minutes
3 Power Cleans + 2 Front Squats + 1 Push Jerk

WOD

For Time:
100-80-60-40-20
Double Unders
30-25-20-15-10
Stick Sit Ups

Friday 11/1/24

Gymnastics Accessory Work

Every 1:30 for 9:00
4-7 Bar Muscle Ups

WOD

For Time:
50/40 Calorie Row
75 Dumbbell Hang Power Cleans (50#/35)
50/40 Calorie Row
*18 Minute Time Cap

Thursday, 10/31/24

Strength

Every 2:30 for 10:00
4 Deadlifts @85%

WOD

5 Rounds, 2 Minutes Each For Max Reps:
200m Run
Max V Ups in Remaining Time
*Rest 1 Minute

Wednesday, 10/30/24

Strength

Every 2:00 for 12:00
3 Squat Snatches

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 Every Round