Thursday

Floor Press- 3-3-3-3-3 Increase weight each Round
Superset
5 dips

Annie AMRAP 6
50-40-30-20-10
DOUBLE UNDER
SIT UPS

WOD 3 rounds 30 sec holds 10 sec break between sets (*all 3 sets in a row before moving to next exercise)
-L-sit
-Hand Stand Hold
-Hollow Rock Hold
-Superman Hold

Monday

IMPORTANT UPDATE

Tomorrow.

Morning classes are still on

Night classes are canceled. However we Will have OPEN GYM 3:30-5pm.


Back by Popular demand

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Saturday

3 rounds for time of:

8 Press, 135/95 lbs

8 Handstand Push-ups

Rest 2 mins

6 Push Press, 155/115 lbs

6 Handstand Push-ups

Rest 1 min

4 Push Jerks, 185/135 lbs

4 Handstand Push-ups

Friday

Partner WOD

For 5 cycles:

AMRAP in 5 mins of:

10 Thrusters, 95/65 lbs

20 High Hang Clean 95/65lbs

10 Burpee Onto Plate

 

Rest 1:00 min between each cycle. For each cycle restart the AMRAP.

No Minimum Work Requirement…..just GO!!!!

Thursday

Floor Press: 5-5-5-5-5 increasing each round
(keep elbows as close to sides as possible)

Strict Dips Boxs or Rings 5 x 5 (Full Range of motion)

3 rounds
10 Diamond Push ups
15 BJs
20 Tricep Ext. (with KTB or db)
25 Weighted sit ups
30 sec Hand Stand Hold

Wednesday

Back Squat – 60%x3, 70%x3, 80X%3, 85%x3, 90%x1

Power Snatch- 60%x3, 65%x3, 70%x3 75%x1

WOD (15 minutes time cap)
DUs-100-80-60-40-20
20 T2B after each round

Scaled- tuck jumps/ K2E

Tuesday

Split Jerk- 65%x5, 75%x3x2, 85%x2x3

Skill Practice
5 rounds x 5 HSPU (make them as hard as possbile)
Advance- Deficit x 5

WOD
21-15-9
KTBS (53/35)
Burpees

Tabata- 6 rounds
Hollow Rock HOLD or straight leg HOLD NO BENT LEGS
Superman

Saturday

Front Squat- 60%x4, 70%x4, 80%x4, 85%x4x3

Clean & Jerk- 60%x(2+1), 70%x(2+1), 80%x(2+1), 85%x(2+1)x2

Good Mornings- 4×8

WOD- 3 Rounds (Not for time
10 Strict Pull ups
10 Strict Dips