Monday October 4th:

Warm up 

20 cal bike + 8 inch worms + 10 DB strict press + 10 DB push press 

1 . EMOM x 12 

Odd – +1 SHSPU from last week 

Even – :40 max calorie row 

2 . AMRAP 5:00 

10 push press BB

10 push ups 

10 cal row 

Rest 2:00 

AMRAP 5:00 

8 push press BB (heavier)

8 push ups 

8 cal row 

Rest 2:00 

AMRAP 5:00 

6 push press BB (heavier)

6 push ups 

6 cal row

3 . Accumulate 

100 push ups 

100 sit ups 

Thursday October 7th:

Warm up 

20 cal bike + 8 inch worms + 10 DB strict press + 10 DB push press 

1 . E2MOM x 5 

2 strict press 90% 

2 . For time

Buy in: 20 burpees 

30-20-10

Wall balls 

SHSPU 

Double unders x 2 (60/40/20)

Buy out: 400 m run 

3 . 3 sets:

10 DB strict press 

10 push ups 

10 v ups 

Monday September 27th:

Warm up: 3:00 row + 5 wall walks + 5:00 handstand walk practice

1 . EMOM x 12
Odd – Strict HSPU +1 rep from last week
Even – :30 max calorie row

2 . WOD:
20-15-10-5
Handstand push-ups
Box jumps
200 m AFTER each round

3 . Accessory
Accumulate
40 DB bench press
40 GHDSU or sit ups

Thursday September 30th:

Warm up: 3:00 bike + 20 DB push press + 20 Empty BB strict press

1 . Every 2:00 x 5
3 strict press 80%

2 . WOD:
100 double unders
80 air squats
60 DB push press
400 m run
20 strict HSPU

3 . Accessory
2 sets
5-10 strict handstand push-ups
10 each arm DB row

Monday September 20th:

warm up
20 cal bike + 8 inch worms + 5:00 HSW or hold practice

1 . EMOM x 12
odd – 50% of max SHSPU or Pushups
even – right amount of HSW distance or wall walks

2 . 2-2-2-3 intervals rest 1:00 between rounds
10 hang power cleans
10 bar facing burpees
max HSPU (kipping or strict)

3 . Accessory:
3 sets:
10-15 close grip push ups
:20-:30 hollow hold

Thursday September 23rd:

warm up
20 cal bike + 20 light DB push press + 5:00 HSW or hold

1 . Every 2:30 x 5 sets
strict press x 4 75%

2 . 27-21-15-9
SHSPU
calories on bike
9-7-5-3 kneeling squat jumps

3 . Accessory:
3 sets:
50′ HSW or 3:00 HSW or hold practice
10-15 v ups

NEW GYMNASTICS 6 WEEK CYCLE STARTS TODAY!! SIGN UP TONIGHT AT 5:30!!

Monday September 13th:

warm up 2 rounds
10 DB press + 5 inch worms + 10 bench dips

1 . Tests:
Max strict press
Max SHSPU // push ups
Max strict ring dips

rest 3:00 between each test

2 . WOD:
21-15-9 of:
push ups
bench press (light to moderate weight or 60% of 1rm)
row calories

Thursday September 16th:

warm up
10 T raises + 10 Y raises + 5:00 HSW practice or HS hold

1 . Every 2:30 x 5 (12:30)
Strict Press x5 70%

2 . For time:
20-16-12-8
double unders x 2 (40-32-24-16)
Strict HSPU
wall balls

3 . Accessory:
3 sets of:
:20 top of ring dip hold (weighted if needed)
:20 rest
:20 strict ring dip AMRAP
rest 1:00

Monday September 6th:

Warm up: 2 rounds 

200m run + 10 push ups + 10 beat swings + 10 ring rows 

1 . EMOM x 10

O- strict pull ups 5-10

E- :30 max sit ups 

2 . 10 rounds for time:

3 BMU // 6 pull ups 

10/8 calorie bike 

3 . Accumulate 

20 toes to bar 

40 sit ups 

2:00 plank 

Thursday September 9th:

Warm up :

3:00 bike + 10 knee raises + 10 push ups + 10 scap pull ups 

1 . REDO “Cindy”

20:00 AMRAP 

2 BMU // 5 pull ups 

10 push ups 

15 squats 

2 . Easy effort 

3 rounds 

15/12 calorie bike 

3-6 strict pull ups 

10 sit ups 

Monday August 30th:

Warm Up: 

3:00 bike warm up + :30 bar hang + 10 hand release push ups + 10 beat swings 

1 . AMRAP 12:00  

4 strict pull ups 

8 Hand release push ups 

12 DB snatches 

QUALITY

2 . For time:

Buy in- 20 (10 each arm) single arm DB devil press 

8 rounds-

3 BMU // 6 pull ups 

8/6 calorie bike sprint 

Buy out- 20 (10 each arm) single arm devil press

3 . Accumulate:

5:00 in a plank 

*Every break perform 10 sit ups. If you don’t break, no sit ups. 

Thursday September 2nd:

Warm up: 1x

3:00 on bike + 10 SA DB high pull each + 6 wall walks + :30 bar hang

1 . Every 20 seconds x 30 sets perform:

1 BMU or 3 pull ups 

2 . 5 rounds 

200 m run 

20 ring rows 

10 wall balls 

Rest 1:00 between sets 

3 . 3×20 UB sets each 

DB bench press 

BANDED pull ups, little resistance as possible

GHD sit ups 

Gymnastics Monday and Thursday at 5:30 p.m.

Monday August 23rd:

Warm Up: 2x: 200m run + 12 beat swings + 12 scap pullups + 8 hand release push ups 

1 . AMRAP 8:00: 

Strict Pull ups x 4-6

Hand release Push-ups x 6-10

Box jumps x 8-12

QUALITY REPS. 

2 . Every 3:00 x 3 sets 

2 rounds:

12 pull-ups + 12 wall balls

3 . Every 3:00 x 3 sets 

2 rounds:

3 BMU // 6 chest to bar + 15 wall balls 

4 . Accumulate:

50 ab mat sit ups + 30 GHD sit ups + 10 strict L raises or strict toes to bar 

Thursday August 26th:

Warm up: 1x: 30 calorie bike + 20 DB curl and press + 5 wall walks 

1 . EMOM x 12 

Odd- 2-5 BMU

Even- 30-50 Double Unders 

2 . AMRAP 20:00

60 cal row 

50 sit ups 

40 pull ups 

30 toes to bar 

20 hang power cleans 

10 BMU // 15 chest to bar 

3. Accumulate 

20 strict pull ups 

40 hand release pushups 

60 sit ups (GHD or ab mat)

Tuesday 8/21

Warm Up: 2 rounds

15 plank up downs

10 GH sit ups to parallel

1 min HS Hold

 

Skill: HS Walking

3×4 Around the world on box

4 partner HS Walks for 10-20 ft

unassisted walk attempts

 

Workout: AMRAP 20 min

10 KB OHS @ 35#

10 KB Swings (American)

10 Burpee Broad Jumps

10 Ab roll outs

Thursday 8/23

Warm Up: 2 rounds

10 PVC banded rig drill

10 push ups

20 hollow rocks

20 superman rocks

 

Skill: Bar MUs

EMOM 10 min

odd: 2 bar MUs

even: 5 C2B

 

Workout: For Time

60 pistols

120 dubs

60 sit ups

120 air squats

• every 5 min stop and do 5 thrusters @63-83#

Tuesday: 8/14

Warm Up:

500m Row

then…

2 rounds

10 Shoulder Taps

10 GHD Sit ups

 

Skill: OH Dumbbell Hold – 2 min

then…

8 min EMOM

8 HSPU’s

 

Workout:

3 rounds

15 Pull Ups

10 Burpees

15 T2B

 

Thursday: 8/16

Warmup: 2 rounds

30 hollow rocks

30 supermans

20 air squats

 

Skiill: T2B

every :30 for 6 min

3-4 unbroken T2B

 

Workout:

For Time:

70 Air Squats

60 Push Ups

50 Lunges

40 Burpees

30 Broad Jumps

20 Wall Climbs

Tuesday 7-24

Warm up: 2 rounds
1 min HD Hold
10 GHD sit ups
Run 200m

Skill: HSPUs
2 min OH KB Hold
Rest 1 min
EMOM 6 min
8-10 HSPUs
Rest 1 min
Max set of push presses with empty bar

Workout:  3 rounds
5 thrusters @65
20 lunges with bar
5 thrusters @65
20 sit ups
5 thrusters @65
20 double unders
5 thrusters @65
20 GHD sit ups

Thursday 7-26

Warm up: 2 rounds
10 Banded rig pvc drill
10 ring rows
10 ring dips

Skill: Ring MUs
MU contraption 10 min
EMOM 8 min
3 Jumping MUs or other scaled

Workout:
10-9-8-7-6-5-4-3-2-1
Dumbbell Strict press @20#
Bench press @65
Ring dip