Gymnastics 11-28-22
Monday
HSPU + Walking
Conditioning Complex
10 AMRAP
10 Right Arm OH Squat
10 CTB Pull-ups
10 Left Arm OH Squat
5 Ring Muscle-ups
Workout of the Day 11-28-22
Monday
Strength
15 Minutes, Every Minute on the Minute
Minute 1: 8-10 Pause Back Squats
Minute 2: 12 Strict Pull-Up
Minute 3: Rest
Conditioning
3 Rounds
2:00 As Many Rounds as Possible
10 Dumbbell Box Step-Ups
8 Kipping Pull-Ups.
2:00 Bike
*score is Calories + reps
Tuesday
Strength
12:00 to Complete each superset 3-4 times
A1. 8ea Staggerd Stance RDL
A2.12 Strict Handstand Push-Up
B1. 8 Sumo Deadlift
B2. 15-20 Dumbbell Bench Press
C1. 20 Hip Thrust (bands around knees)
C2. 25 Dumbbell Overhead Tricep Extension
Wednesday
Conditioning
12 Minutes, As Many Rounds as Possible for each Couplet
2:00 rest b/w couplets
800 Meter Run
50m Walking Lunge
800 Meter Row
5 Wall Walks
1.2 Mile Bike
0:30 Hollow Hold
15 Dumbbell Bent Over Row
Thursday
Strength
3 Sets
30m SA Front Rack Carry
10 Pause Straight Leg Raises
Conditioning
20 Minutes, As Many Rounds as Possible
8ea SA KB Snatch
50m Waiters Carry
-Repeat 2nd Side-
0:30 Hollow Hold
400 Meter Row
Friday
Conditioning
Partner I Go, You Go, Full Workouts
18-15-12
Power Snatch 65/55, 95/65
Toe to Bar
15-12-9
Clean & Jerk 95/65, 115/85
Pull-Up / Chest to Bar Pull-Up
12-9-6
Deadlift 205/145
Lateral Bar over Burpee
Saturday
Conditioning
Reverse Partner Lumberjack 40
*400m Run together before each
40 Dumbbell Squat Cleans 30/20, 45/35
40 Box Jumps 20/16, 24/20
40 Ring Row / Chest to Bar Pull-Ups
40 Sprawl / Burpees
40 Overhead Squats 65/55, 115/75
40 Kettlebell Swings G/Y, R/G
40 Deadlifts 135/95, 275/185
Sunday
Strength
3 Sets
3 TGU ea. side
15ea Copenhagen Side Plank Dips
:30 Double Under Practice
Conditioning
14:00 Time Cap
100 Double Unders
50 Wallballs
100 Double Unders
50 Push-Ups
100 Double Unders
50 Dual KB Front Rack Lunges Y/B, G/Y
100 Double Unders
50 Dual KB Sumo DL
100 Double Unders
Olympic Weightlifting 11-23-22
Wednesday
Panda Pull/High Pull + Hang Snatch
55% 3x3
60% 2x3
65% 2x3
Front Squats 7x3
80% (+5 to 10#)
Finisher
Barbell 11-21-22
Monday
3 Waves of
5-3-1 Bench Press
*10 Strict Pull-Up & 30 Pull Aparts b/w each set
Finisher
3 Rounds
8 Barbell Curls
8ea DB Curls
50 Band Curls
30 Front Plate Raises
Tuesday
3 Waves of
5-3-1 Back Squat
Finisher
3 Rounds
8 Jumping DBall Squat
12 Dual DB Squat
25 VMO Squat
Wednesday
3 Waves of
5-3-1 Sumo Deadlift
Finisher
3 Rounds
20 Snatch Grip DL
20 Stiff Leg DL
20 Snatch Grip Dimmel
Endurance 11-21-22
Monday
11/21: Partner Run & Fun TOGETHER!
Teams of 2 (50:00 time cap)
1-Mile Run, together
(8) Alternating, 100m Sprints
(16) Synchro Burpees, together
(1) 600m Medball lap, together
(8) Alternating, 100m Sprints
(16) Synchro Burpees, together
(1) 600m Medball lap, together
(8) Alternating, 100m Sprints
(16) Synchro Burpees, together
(1) 600m Medball lap, together
(8) Alternating, 100m Sprints
(16) Synchro Burpees, together
(1) 600m Medball lap, together
1-Mile Run, together
Gymnastics 11-21-22
Monday
Skill: Muscle Up
Kipping Ring Muscle Up Complex
4 Rounds
6 Kipping Ring Pull Drill (flat pull)
6 Ring Dips
3 Controlled Muscle-up Negatives
Conditioning Complex
10 AMRAP
10 Right Arm OH Squat
10 CTB Pull-ups
10 Left Arm OH Squat
5 Ring Muscle-ups
Gymnastics 11-14-22
Monday
Skill: Ring Muscle Up Progressions
4 Rounds
6 Ring Kips
6 Russian Dips
8 TTB
20 Wall Facing Shoulder Taps
Workouts of the Day 11-14-22
Monday
Strength
Front Squat or Overhead Squat
5 Rep Max
Conditioning
"Karen"
150 Wallballs for time
Tuesday
Conditioning
6:00 Time Cap
20/18 Calorie Bike
20 Lateral Bar over Burpees
Strength
6 Sets, Every 2:00
3 Conventional Deadlift
Wednesday
Conditioning
Teams of 3, 3 Rounds of each, each
Each round starts or ends w/ 15/12 Calorie Bike
A. 12 Thrusters 45/35, 95/65
B. 9 Thrusters 65/55, 115/85
C. 6 Thrusters 95/65 135/95
Thursday
Conditioning
40 Minutes, As Many Rounds as Possible
500 Meter Row
400 Meter Run
2 Rounds of
10 Sit-Ups
10 Ring Row
10 Push-Ups
Friday
Conditioning
35 Minutes, As Many Rounds as Possible
Partners Share Reps as Desired
800 Meter Run together
30 DBall Cleans 70/50, 100/70
30 Knee Tucks / Toes to Bar
30 Stink Bugs / Handstand Push-Ups
10 Rope Climbs
Saturday
Strength
3 Sets, 10:00 to complete
8ea Single Arm Cossack Squat
8ea Lawnmower Row
Conditioning
Open WOD 14.1
10 Minutes, As Many Rounds as Possible
30 Double Unders (75 Single Unders)
15 Power Snatch 55/45, 75/55
Sunday
Strength
Establish a 3 Rep Max Push Press
Conditioning
100 Calorie Row Time Trial
7:00 Time Cap
Barbell 11-14-22
Monday
3 Waves of
3-2-1 Bench Press
*10 Strict Pull-Up & 30 Pull Aparts b/w each set
Finisher
3 Rounds
20 DB Bench
20 DB Bicep Curl
20 Kettlebell Swing
Tuesday
3 Waves of
3-2-1 Back Squat
Finisher
3 Rounds
20 DB Lunge
20 DB Biicep Curl
20 DB Push-Ups
Thursday
3 Waves of
3-2-1 Sumo Deadlift
Finisher
3 Rounds
20 DB Front Squat
20 DB Lunge
20 DB Bicep Curl