STRENGTH
Gymnastics EMOM
15 Min EMOM
Min 1 - 30 Sec HS Walk Practice
Min 2 - 5 Single Arm Reach Push Up
Min 3 - 8-10 TTB
WOD
17 Min for Max Reps
400 M Run
UB Bench Press 95/65
1 Min Rest
4 Min to Complete (no score)
Ab Cash Out
50 Sit Ups
50 Squirmies (ea side)
50 Bicycle Crunch (ea side)
STRENGTH
Snatch Balance + OHS
5 Sets Working up to 80-90%
2 Sets at your 80-90%
Snatch
7 x 1 Working up to 80-90%
2 x 1 @ 80-90%
WOD
7.6.5.4.3.2.1
Ring Dips
Power Snatch 115/75
then..
1.2.3.4.5.6.7
Lateral Burpee over Barbell
OHS 115/75
WOD
25 Min Amrap
1 Mile Partner Run
right into….
Amrap with Remainder of Time
8 Plank DB Alt Rows 50/35
8 DB Bench or Floor Press
8 TTB
STRENGTH
Hi Hang Power Clean + Hang Power Clean + 2 Jerks
7 x 1 Working up to 80-90%
2 x 1 @ 80-90%%
WOD
15 Min AMRAP of..
.4 C&J 135/95
4 Burpee Lateral Box Jump Overs 24/20
4 Ring Dips
-Rest 15 Sec Btw Ea Round-
Core and Shoulder Stability Cycle
3 Sets
10 DB Front Raise
10 KB Windmill
45-60 Sec Weighted Plank Hold
30 Sec Accumulative Hold L Sit Hold
WOD
20 Min to Complete
800 M MB Run 20/14
50 OHS 95/65
50 Cal Row
50 Bench Press 95/65
50 MB Sit Ups
STRENGTH
Snatch Balance + OHS
5 Sets Working up to 70-80%
Snatch
6 x 1 Working up to 70-80%
2 x 1 @ 70-80%
WOD
Complete for Time of..
32.22.12
DB ALT Hang Power Snatch 35/25 (tot)
DB Lunge (tot)
2 Rope Climbs
Gymnastics EMOM
16 Min EMOM
Min 1 - 5-7 Strict Pull Ups (C2B)
Min 2 - 10 Plank KB Transfers
Min 3 - 5 Strict Hanging Straight Leg Raise (Strict TTB) (Pull Overs)
Min 4 - 10 KB Standing Side Bend (ea side)
WOD
20 Min for Max Reps of..
4 Min per Round
400 M Run
30/20 Push Ups
Max Sit Ups
~1 min Rest Btw Rounds~
STRENGTH
Front Squat
5.4.3.3.3. Working up to 75-80%
3 x 3 @ 75-80%
WOD
60 Front Squats 65/45
25 DU's
10 Alt. Pistols
40 Front Squats 95/65
50 DU's
20 Alt. Pistols
20 Front Squats 115/75
75 DU's
30 Alt. Pistols
WOD
35 Min, Complete...
-Part A-
3000m Row Sprint[
Split However you want]
-Part B-
AMRAP of...
1 Rope Climb
3 Devils Press 45's/30's
3 DB Thrusters
4 DB Box
Step Overs 20/16" (tot)
4 C2B
STRENGTH
Snatch Balance + OHS
5 Sets Working up to 60-70%
Snatch
6 x 1 Working up to 60-70%
3 x 1 @ 60-70
WOD
21.15.9
400 M Run (450/400 Row) (24/19 Cal Echo)
Push Jerk. 115/75
Back Squat 115/75
