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Wednesday 10.30.19
"Gymnastic Conditioning" On the 2:00 x 5 9 OHS (115/85) 6 CTBPU 1-3 BMU WOD "Tri Sprint Intervals V2" (3 Rounds) 4 Min AmRap 20 Burpee 20/15 Calorie Assault Max Calorie Row ***Rest 4 Min Tuesday 10.29.19
Strength - Push JerkE2M x 5 3 Push Jerk Set 1 (60% of 1RM) Set 2 (65%) Set 3-5 (70-75%) WOD “Bruiser" 12 Min AmRap 15 Push Jerk (115/85) 30 Air Squat 60 DU Monday 10.28.19
Gymnastics ConditioningAlt EMOM x 8 Minute 1 - Work Minute 2 - Rest Sec :00-:20 Max PC 135/95 Sec :20-:30 - Rest Sec :30-:60 - Max RMU Transition 5 Min WOD “Depleted Jackquinn" For Time: ) 75/50 Calorie Row ... Directly into: 3rds 30 Wallballs (20/14) 30 Alt Single Dumbbell Power Snatch (50/35) Row Substitute ***1200m run ***75/50 Cal Assault Thursday 10.25.19
WOD Row Row Row Your Boat Post WOD Mobility Wednesday 10.23.19
WOD “Jack in the Box" 800m run 50/35 Cal Assault 10 BMU 40 Single DB Box Step-Ups (50/35# to 24"/20") 10 BMU 50/35 Cal Assault 800 Meter Run Tuesday 10.22.19
"Skill Conditioning"E2MOM X 5 50' Handstand Walk Practice 3 Hang Power Cleans *Set #1 - 65% 1RM PC *Set #2 - 70% *Sets #3+4+5 - Build to a mod heavy set of 3 WOD “BlooDThirsty" 12 Min AmRap 12/9 Cal Assault 12 DL (155/105) 9 HPC (155/105) 9 Strict HSPU Monday 10.21.19
Strength Back Squat E3MOM 10@60% 8@67% 6@75% 4@82% 2@87% ***based of 1RM WOD "Mini Roadie” 1RFT 70 Wallballs (20/14) 50/35 Calorie Row 30 Alt DB Power Snatches (50/35) 15 BMU Thursday 10.17.19
Recovery WOD Post WOD Mobility Wednesday 10.16.19
WOD"Wednesday Primer" 3 Rounds 2 Min Window 30-40% of your Max Strict HSPU 12 CTBPU Max Cal Assault ... Rest 1:00 2 Min Window 30-40% of your Max Strict HSPU 12 Box Jump Overs (24"/20") Max Cal Row ... Rest 1:00 Gymnastics Skill *10 Min EMOM* Min 1 - 15 GHDSU Min 2 - HS Walk Practice |
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