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7.18.2018

Warm Up

21 - 15 -  9
Toes to KB
Ring Rows
feet together air squats

Strength

Core Activation:
Partner Toes to Bar Drills
assisted T2B
kipping Leg Lifts
leg lifts 2 hand

Gymnastics strength: 
10 R/ 10 L Filly press + 10 second hold  
15 empty barbell strict press
20 second handstand hold
HSPU to failure
 

WOD

13  MIN AMRAP
5 RFT
5 push press 135/95 (unbroken) INT (115/75) 
7 box jump overs
-Then-
Remaining time max burpees  *score is #of burpees

BEGINNER - 5 rounds
5 push press (45/35)
7 box step ups
- burpees in remaining time

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7.17.2018

Warm Up

500m row or 400m run
3 rounds
Walking lunges down floor
Broad jumps back to starting position
5 empty bar front squat
5 empty bar push press
-Then-
Clean and jerk Barbell Warm up

Strength

10 min EMOM *add weight
Clean & Jerk

WOD

3 Min AMRAP X 1 min Rest
1) 5 squat cleans (135/95) INT (95/65) 
5 burpees
Beginner 5 front squats (45/35)
2) Row (cal) 
do each AMRAP 3 times alternating between 1. Clean/burpee and 2. ROW

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7.16.2018

Warm Up

40 Abmat Sit Ups
30 Squats
20 Push Ups
10 Strict Pull ups (banded) 

Strength

Partner Toes to Bar Drills
assisted T2B
kipping Leg Lifts
leg lifts 2 hand

Gymnastics Strength: 10-15 min depending on your class time remaining
 
Strict pull up - to failure  (band for scale, lower target) 
10 ring rows feet on box (no box, less reps)
Ring kipping X8 - (scale 10 push ups) 
20 second ring support holds 
 

WOD

18.5

7 min AMRAP
3-6-9-12-15-18-21 etc
Thrusters (95/65)
Chest to bar pullups

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7.14.2018

Partner Workout

5 Rounds in Teams of Two:

1. Row (cal)
2. Wall Balls
3. RKBS
4. Push Press (95/65)
5. Thrusters (45/35) 
6. REST
rotate through each station with your team most total reps wins

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7.13.2018

Warm Up

500m row or 400m run
-Then-
3RDNS
10 alternating step-ups
10 box jumps
10 empty barbell back squats
5 broad jumps
10PVC Pass through

Strength

P Snatch  + OHS  10 Min EMOM

WOD

21min EMOM

1. 6 P Snatch (#95/65)
2. 8 bar over burpees
3. 10 Wall Balls (#20/14)

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7.12.2018

Strength

10min EMOM

8 push press @ 65% 

WOD

Team 7's

Alternating sets of 7 with a partner complete 7 round of:
7 HSPU
7 Thrusters (#135/95)
7 K2Elbow
7 Deadlifts (#245/170)
7 burpees
7 RKBS (80/53) 

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7.11.2018

Warm Up

21 - 15 -  9
Toes to KB
Ring Rows
feet together air squats

Strength

Pulling Development

Movements to review: 
1. Hip to bar/ ring drill
2. Box Kipping Pull up
3. Partner Toes to Bar Drills
- assisted T2B
- kipping Leg Lifts
- leg lifts 2 hand
https://www.youtube.com/watch?v=Ao8utYHCtuU
3 rounds each of:  
partner T2B progression 

10 Min AMRAP
7 strict pull ups (band)
8 push ups
9 ring rows
10 Kipping T2B, Leg lifts, K2C

WOD

For time:
100-ft. handstand walk
9 squat cleans (185/135) I (155/105)
75-ft. handstand walk
12 squat cleans
50-ft. handstand walk
15 squat cleans
25-ft. handstand walk

Beginner Option
For time:
8 wall walks
9 squat cleans
6 wall walks
12 squat cleans
4 wall walks
15 squat cleans
2 wall walks

Men: 95 lb.
Women: 65 lb.

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