Wednesday

GC 60MIN STRENGTH: SNATCH COMPLEX On the 3min for 18 MINUTES… 1 Squat Snatch + 2 OHS* *Start moderate and progress every set to the heaviest set of the complex. WORKOUT 12 Minute AMRAP: 6 Squat Snatch (95/65) 12 Toes to Bar 18/14 Cal Row COOL DOWN 5:00 Flow...

Tuesday

GC 60MIN SKILL EMOM x 10 MINUTES MIN 1 – HS Walk or HS Hold Practice MIN 2 – 100m Run @ 50% EFFORT WORKOUT 6 SETS AMRAP x 3 MINUTES 5 HSPU 10 Slam Ball (20/14) 50m Sprint -Rest 1:00 b/t each AMRAP GC 45MIN STRENGTH 3 SETS 8-14 Front Squats -Rest 2:00 b/t...

Monday

GC 60min Warm up EMOM x 8 MINUTES Min 1 – :30 Bike + 5 Burpees Min 2 – :30 Jump Rope + 10 Plate G2OH FOR TIME 50/40 Cal Bike 50 Double Unders 50 Box Jump Overs (24/20) 50 Double Unders 50 Alt. DB Snatch (50/35) 50 Double Unders 50 Burpee to Target* 50...

Daily WOD 5/17/19

Core Work: 4 Rounds :30 L-Sit Hold 40 Flutter Kicks 10 Overhead Ball Slams WOD: 12 Min AMRAP 20 Cal Bike 20 Hand Release Push-ups

Daily WOD 05/16/19

Gymnastics 8 Sets 30% of Max Handstand Push-ups WOD: For time: 5 Rounds 12 DB Step Ups 50/35 12 Alt. DB Snatches Rest 1:00 between rounds

Daily WOD 5/15/19

Weightlifting: 5 Min EMOM 3 Power Cleans -Increase weight each set WOD: 18 Min AMRAP 60 Double Unders 45 Air Squats 400m Run 10 Push Jerks 185/125