GYMNASTICS
EMOM 16
1. Max Distance Handstand Walk
2. Max Wall Balls
3. Max Bar Muscle-up
4. Rest
WOD
AMRAP 14
18 Dumbbell Snatches (50/35)
15 Dumbbell Facing Burpees
12 C2B Pull-ups
9 Handstand Push-ups
STRENGTH
Every 6 mins for 18 mins do:
10 Overhead Rev Lunge (95/65)
Rest 1 min
10 Front Rack Rev Lunge (115/75)
Rest 1 min
10 Back Rack Rev Lunge (135/95)
WOD
For time:
200 Double Unders
max rep Row Calories, 4 mins
— Rest 1 min —
150 Double Unders
max rep Row Calories, 3 mins
— Rest 1 min —
100 Double Unders
max rep Row Calories, 2 mins
— Rest 1 min —
50 Double Unders
max rep Row Calories, 1 min
OLY
15min to establish a 1RM complex:
1 Squat Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat
WOD
Every 2min on the min.
With a continuously running clock perform:
10 Thrusters + 10 T2B
10 Thrusters + 12 T2B
10 Thrusters + 14 T2B
… Add 2 T2B every set until you cannot complete set
Rx(95/65)
ACTIVE RECOVERY
ACCESSORY:
3 rounds, 40 secs per station, for max reps of:
Banded Face Pull
Rest :20
Banded Bicep Curl
Rest :20
Banded Tricep Extension
Rest :20
Banded Pull Apart
Rest :20
ACTIVE RECOVERY WORKOUT
10 Rounds
Every 3 mins complete:
Run: 400 m
or
Bike: 15/12
or
Row: 450m
Stole this one from the archives!!! Solid
PARTNER UP!
Teams of 4
5k Row
200 DB SQ Hang Cleans 45/30
Then
Teams of 2
800m Run w/medball [together]
80 DB Push Press
Then
Team Solo
40 Box Jump 24/20
30 Burpee
OLY
15min to establish a 1RM complex:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk
WOD
For time:
21-15-9 reps of:
Deadlift, 225/155 lbs
Handstand Push-up
ACTIVE RECOVERY
Core
3 Sets
10 Hollow Rocks
:20 Hollow hold
10 Push Ups
:20 Plank hold
rest 30
12-16-20-24-28-32-28-24-20-16-12 reps, for time of:
Row or Bike Calorie
Rest 30 secs
GYMNASTIC
EMOM 12
1. :45 max rep goblet sq
2. 10 Hollow Rocks + 10 Alt V-ups
3. max rep Ring Dips
4. Rest
WOD
AMRAP 25:
400m row
20 Push-ups
Walking Lunge, 50 ft
75 Double Unders
30/25 Bike cal
Rest 1 min
STRENGTH
Complete a set every 2min for 12min
Strict Press 1×6 at 65%
Strict Press 1×6 at 70%
Strict Press 1×5 at 75%
Strict Press 1×4 at 80%
Strict Press 1×4 at 80%
Strict Press 1×4 at 80%
WOD
3 rounds for time of:
40 Wall Balls (20/14)
25 T2B
20 Alt DB hang C&J (50/35)
CAP 20
OLY
10min clock (for quality):
10 Squat Snatches (95/65)
Rest 1 min
10 Squat Snatches (115/75)
Rest 1 min
10 Squat Snatches (135/95)
Rest 1 min
max reps in remaining time Squat Snatches (155/105)
WOD
4 Rounds
3:30 clock to complete, rest with remaining time
12/10 Row Calories
12 Bar Facing Burpees
*C2B Pull-ups/Pull up
*C2B
1st rnd: 8
2nd rnd: 10
3rd rnd: 12
4th rnd:14
STRENGTH
Complete a set every 2min
for 12min
Bench Press 1×6 at 65%
Bench Press 1×6 at 70%
Bench Press 1×5 at 75%
Bench Press 1×4 at 80%
Bench Press 1×4 at 80%
Bench Press 1×4 at 80%
WOD
3 rounds
AMRAP 4
15 Deadlifts (205/135)
10 HSPU
5 Hang Power Cleans
30 Double Unders
Rest 1:00 between Rounds