Gymnastics Conditioning 4RFT: 5 Strict C2B 5 C2B 5 Bar MU Rest 1:00 between rounds SC: Strict Pull-ups, pull-ups, 5 C2B + 5 Ring Dips Fit: Banded strict pull-ups, ring rows, 5 banded or jumping pull-ups + 5 bench dips WOD 30 Bench Press (135/95#) 20 Bench Press (155/105#) 10 Bench Press (185/135#) Rest 3:00 […]
Gymnastics Conditioning 5×15 Kipping HSPU Rest 1:00 between sets SC: 5×9 Kipping HSPU or 5x:30 Hand Stand Holds Fit: 5X10 Strict Push-ups WOD 5RFT: 10 Power Cleans (135/95#) 10 Bar-Facing Burpees SC: (95/65), BFB Fit: (65/35), Burpees
Strength Snatch Heavy Single 85% of Heavy Single 90% of Heavy Single Find a heavy single. Use the percentage for the heavy single you just found. WOD 21-15-9: Squat Snatch (95/65) CTB Pull-Ups SC: pull-ups, (75/55) Fit: Ring Row, Power Snatch (65/35)
*8AM Barbell Basic Class* *9AM Partner WOD* Partner WOD 50-40-30-20-10 WB (20/14) Box Jumps (24/20) KBS (53/35) Burpees
Strength: Clean & Jerk 60%/2+1 70%/2+1 75%/2+1 80%/2+1 85%/1 90%1 95%/1 WOD: Ascending Ladder for 8 Minutes: 3 Clean & Jerks (155/105#) 3 Over-the-Bar Burpees 6/6, 9/9… SC: (115/80) Fit PC (65/35), Burpees
Run Conditioning 3 Rounds: 4x200m Run :20 Rest *Rest 1:00 between rounds Stamina Conditioning EMOMx12: Even: 12 Kipping HSPU Odd: 50 Double-unders SC: Even: :30 HS Holds Odd: 75 Singles Fit: Even:12 HRPU Odd: 50 Singles
Strength: Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 (90%/1)3 WOD: AMRAP 18: 80 Wallballs (20/14#) 60 Calorie Row 40 1-Arm KB Snatch (70/50#) 20 OHS (135/95#) 10 Ring/Bar MU SC: (14/10), (53/35), (96/65), 10C2B + 10 Ring Dips Fit: AMRAP 9 40 Air Squats 30 Cal Row 20 KBS (26/18) 10 Front Squat (65/35)
Strength: Front Squat 60%/3 70%/3 75%/3 80%/3 85%/2 (90%/1)3 WOD: AMRAP 3: 21 Deadlifts (155/105#) 21 Over-the-Rower Burpees Max Cal Row in time remaining Rest 3:00 AMRAP 3: 18 Deadlifts (185/135#) 18 Over-the-Rower Burpees Max Cal Row in time remaining Rest 3:00 AMRAP 3: 15 Deadlifts (225/155#) 15 Over-the-Rower Burpees Max Cal Row in
Strength: Snatch 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 95%/1 80%/1 85%/1 95%/1 Count your misses WOD: 21-15-9: Wallballs (20/14) C2B Pull-ups Thrusters (95/65#) Box Jumps (24/20″) Kettlebell Swings (53/35) SC:14/10, Pull-ups, 75/55, 35/26 Fit:15-9-6 Air Squats, Ring Rows, Push Press 65/35, Step-ups, KBS 26/18
