Monday August 13, 2018
Strength: Establish a 1 RM push press WOD: 7:00 AMRAP 3-6-9-12-15-18-etc. Calorie row Power snatch (95/65) Toes to bar
Friday August 10, 2018
Gymnastics 2 rounds: 10 pull ups 15 push ups 20 air squats Strength Establish a 1 RM back squat Establish a 1 RM press (strict) ***Be sure to record scores on the board
Thursday August 9, 2018
Strength 10 minute EMOM 2 snatches per minute – add weight as you go WOD 3:00 AMRAP 12 wall balls (20/14) 12 overhead lunges (45/25 plate) Rest 90 seconds 3:00 AMRAP 12 wall balls (20/14) 12 overhead lunges (45/25 plate)
Wednesday August 8, 2018
Gymnastics 3X 30 double unders Muscle up progressions WOD For time: Assault bike 50 calories Row 1,500 meters 60 kettlebell swings (53/35) 30 burpees Complete each movement before starting the next but you choose the order.
Tuesday August 7, 2018
Gymnastics Handstand progressions Strength Establish a 1 RM deadlift ***Be sure to record scores on the board