Sunday, September 23, 2018

Monday 180924

Strength:
15 minutes to establish a 1 RM Squat Clean & Jerk
WOD:
9 minute AMRAP
3 Power Cleans
3 Front Squats
3 Push Jerks
Use a barbell loaded with 70% of today's 1RM Squat Clean & Jerk

Saturday, September 22, 2018

Sunday 180923

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, September 21, 2018

Saturday 180922

In teams of 3
2 Rounds for Time
1,200 Meter Relay Run (400 m each)
120 Double-unders (40 each)
90 Power Cleans (115/75)
60 Box Jumps (20 each)
Except for the runs you may partition the rep scheme any way you want as long as the required reps for each team member are completed.

Thursday, September 20, 2018

Friday 180921

Five rounds for time of:
200 Meter Run
20 Jumping Chest To Bar Pulls
20 Air Squats
Row, 20 Calories

Wednesday, September 19, 2018

Thursday 180920

Every 3 minutes, for 12 minutes (4 sets):
Back Squat
6 reps @ 80% of 1 RM
WOD:
3 Rounds For Time:
Row 500/400 Meters
20 Single-Arm Overhead Dumbbell Squats (50/35 lb DB) 10 reps each arm

Tuesday, September 18, 2018

Wednesday 180819

Gymnastics:
For 20 Minutes Do 3 Rounds Of The Following:
6 Ring Muscle-Ups
Handstand Walk, 60 Feet
Ring L-Sit x 30 seconds
WOD:
Two rounds for time of:
Air Bike, 20/15 Calories
Run 800 Meters
20 Pull-Ups

Monday, September 17, 2018

Tuesday 180918

Strength:
Every 2 Minutes, for 10 Minutes (5 sets) of:
Shoulder Press
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
WOD:
Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups

Sunday, September 16, 2018

Monday 180917

Strength:
Every Minute On The Minute For 10 Minutes
5 Strict Chin-ups (supinated grip)-2 count hold at the top
WOD:
Complete as many rounds and reps as possible in 12 minutes of:
30 Kettlebell Swings (55/35)
20 Goblet Squats (55/35)
100 Meter Run

Saturday, September 15, 2018

Sunday 180916

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, September 14, 2018

Saturday 180915

5 Rounds For Time:
Air Bike, 25/18 Calories
15 Burpee Box Jump-Overs (24″/20″)
Run200 Meters
20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side)