June 30, 2017

SWOD

Take 12 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, etc…

WOD 

3 RFT

4...

June 29, 2017

SWOD

Power Cleans 

4x4 AHAP

WOD

AMRAP 8:

7 Box Jumps 24/20

7 Ball Slams 20/16

7 KB Swings 53/35

June 28, 2017

SWOD

Four sets of:

Dumbbell Walking Lunges x 20 steps

Rest 90 seconds

Ring Dips x Max Reps 

Rest 90 seconds

WOD

Fran EMOM - Week 2 Variation

EMOM for 14:

ODD: 7 Thrusters 95/65 + 5 Burpees

EVEN: 7 Pullups + 5 Burpees

June 27, 2017

SWOD

Deadlifts

Take 15 min and build up to a heavy 3

WOD

Buy-In: 60 DU

3 Rounds

30 Cal Row

15 OHS 95/65

Buy-Out: 60 DU

June 26, 2017

WOD

Food + Fitness Challenge 2017 Benchmark - Post-Test

AMRAP 17:

50 Wall Balls 20/14

40 Box Jumps 24/20

30 T2B

20 Cleans 135/95

10 Jerks 135/95

Rest 2:

Run 1 Mile

June 23, 2017

SWOD

Planks

5 x :45

Add plate to mid-back for resistance

WOD 

3 Rounds

Row 500 M

15 HSPU

June 22, 2017

SWOD

Front Rack Lunges 

4 x 8 Each Side AHAP

WOD

3 RFT

50 DU

20 Dumbbell Snatches 50/35

5 Ring MU

June 21, 2017

SWOD

Wall Sit

Accumulate 7 Minutes

WOD

AMRAP 4:

27 Hang Power Cleans (135/95)

27 Wallballs (20/14)

27 Calorie Bike

Rest 4:00

AMRAP 4:

21 Hang Power Cleans (135/95)

21 Wallballs (20/14#)

21 Calorie Bike

Rest 4:00

AMRAP 4:

15 Hang Power Cleans (135/95)

15 Wallballs

15 Calorie Bike

June 20, 2017

SWOD

Bench Press 

10 x 3 @ 70%

WOD

Climb the Ladder for 11:

2 Deadlifts 225/155

2 T2B

4 Deadlifts

4 T2B

ETC.

June 19, 2017

EMOM

Every 90 Sec for 6 minutes (4 sets)

High Hang Snatch x 2 @ 50-65%

Rest 1 min

Every 90 sec for 6 minutes (4 sets)

Hang Snatch x 1 @ 65-80%

Rest 1 min

Every 90 seconds for 6 minutes (4 sets)

Snatch x 1 @ 80% +

WOD

"Fran" - Week 1 Test

21-15-9

Thrusters 95/65

Pullups

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