Wednesday - November 22nd, 2017

Comment

Wednesday - November 22nd, 2017

1. “Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)


-- SUPPLEMENTARY –

1.  Gymnastics Conditioning
1-2-3-4-5-6-7-8-9-10
Unbroken Chest to Bar Pull-Ups
Rest 2:00
10-9-8-7-6-5-4-3-2-1
Unbroken Toes to Bar

 OR

2. Gymnastics Day 9

Comment

Log Your Results Here
Tuesday - November 21st, 2017

Comment

Tuesday - November 21st, 2017

1. Power Snatches
EMOM 10
2 Power Snatches

2. “Run Down”
4 Rounds:
15 Power Snatches (75/55)
30 Double Unders
14/10 Calorie Bike


-- SUPPLEMENTARY –
1.  Midline Conditioning
Alternating On the Minute x 14
15/12 Calorie Bike
15 GHD Sit-Ups

OR

2. Gymnastics Day 8

Comment

Log Your Results Here
Monday - November 20th, 2017

Comment

Monday - November 20th, 2017

1. “Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders


-- SUPPLEMENTARY –

1.  Back Squat
4 Rounds:
In a :30 Second Window:
Max reps @ 70%
Rest 2:30 between sets

OR

2. Gymnastics Day 7

Comment

Log Your Results Here
Friday - November 17th, 2017

Comment

Friday - November 17th, 2017

WORKOUT OF THE DAY

1.  “Big Nasty” 
3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/80)


-- SUPPLEMENTARY –-

1.  Weightlifting
On the 2:00 x 7:
3 Hang Squat Cleans + 1 Jerk
On the 2:00 x 5:
2 Front Squats
On the Minute x 3:
1 Front Squat

OR

2. Gymnastics Day 5

Comment

Log Your Results Here
Thursday - November 16th, 2017

Comment

Thursday - November 16th, 2017

WORKOUT OF THE DAY

1. Walk the Plank
EMOM 18
Minute 1: 50ft Farmers Carry (Heavy)
Minute 2: 30 Second Ring Plank
Minute 3: 20/14 Calorie Bike

 2. Midline Accessory
With a Partner:
100 Weighted Medball Situps (20/14)


-- SUPPLEMENTARY –-
 

Extra Work optional
1. Gymnastics Day 4

Comment

Log Your Results Here
WEDNESDAY - NOVEMBER 15, 2017

WEDNESDAY - NOVEMBER 15, 2017

WORKOUT OF THE DAY

1. Deadlift
5 sets of 3
followed by…

2. “Brace for It”
AMRAP 15:
10 Deadlifts (225/155)
15 Calorie Row
20 Wallballs (20/14)


-- SUPPLEMENTARY –-

 1.  Bike Conditioning
10:00 on
Rest 5:00
10:00 on

OR

 2. Gymnastics Day 3

Log Your Results Here
TUESDAY - NOVEMBER 14TH, 2017

Comment

TUESDAY - NOVEMBER 14TH, 2017

WORKOUT OF THE DAY

1.  “Criss Cross” 
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar


-- SUPPLEMENTARY --
1.  Air Runner Conditioning
3 Rounds:
:30 On, :30 off
:45 on, :45 off
1:00 on
Rest 90 seconds between rounds

OR

2. Gymnastics Day 2

Comment

Log Your Results Here
Monday - November 13th, 2017

Comment

Monday - November 13th, 2017

Workout of the Day

1. Thruster
Heavy Set of 5

2.  “Hopped Up”
AMRAP 7:
3 Thrusters (95/65)
3 Lateral Burpees
6 Thrusters (95/65)
6 Lateral Burpees
9 Thrusters (95/65)
9 Lateral Burpees
Add 3 Repetitions per round.
 


-- SUPPLEMENTARY -- 
Squat Snatch Complex
On the 1:30 x 7
Hang Squat Snatches + Squat Snatch
Drop between repetitions. Building in weight

OR

Gymnastics Day 1

Comment

Log Your Results Here
Friday - November 10th, 2017

Comment

Friday - November 10th, 2017

1.  “Saved by the Bell” 
5 Rounds:
21 Air Squats
10/7 Calorie Assault Bike
9 Alternating Dumbbell Snatches (50/35)

 


-- SUPPLEMENTARY –

1.  Clean and Jerk
On the Minute x 9 (3 Rounds) 
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 76%
Minute 2 – 81%
Minute 3 – 86%
Rest 2:00
On the Minute x 3 (1 Round) 
Squat Clean + Split Jerk
Minute 1 – 86%
Minute 2 – 88% 
Minute 3 – 90%

OR

2. Gymnastics Day 17

Comment

Log Your Results Here
Thursday - November 9th, 2017

Comment

Thursday - November 9th, 2017

1. “Annie’s Medicine” 
100 Double Unders, 50 AbMat Sit-ups, 200m Run
80 Double Unders, 40 AbMat Sit-ups, 200m Run
60 Double Unders, 30 AbMat Sit-ups, 200m Run
40 Double Unders, 20 AbMat Sit-ups, 200m Run
20 Double Unders, 10 AbMat Sit-ups, 200m Run
Runs completed with Medicine Ball (20/14)

 


-- SUPPLEMENTARY –

Extra Work optional

1. Gymnastics Day 16

Comment

Log Your Results Here