December 23, 2021
STRENGTH: Strict Press
1 set of 3 @ 60%
1 set of 3 @ 68%
2 sets of 8 @ 73%
1 set of 8 + @ 68%
WOD: For time,
80 – 60 – 40 – 20 double unders, after each set complete the couplet of,
15 x push jerk
12 x chest to bar pull ups
August 24, 2021
STRENGTH: In 10:00 build to a heavy overhead squat single
WOD: 3 rounds for time,
10 x overhead squats
75 x double unders
MIDLINE CONDITIONING: 50-40-30-20-10 sit ups
*After each set complete 25 feet handstand walk or 30 seconds handstand hold
August 9, 2021
GYMNASTICS CONDITIONING: On the 2:00 x 3 rounds,
50 x double unders/100 x single unders/25 x double under attempts
“X” toes to bar
REST 2:00
On the 2:00 x 3 rounds
15 x burpees
“X” bar muscle ups/strict pull ups/strict ring rows
WOD: AMRAP in 15:00
30 x kettle bell swings
200 m medball run
30 x air squats
200 m run
July 29, 2021
STAMINA CONDITIONING: 10:00, Row or bike
Minute 1- :20 seconds hard pace
Minute 2- :30 seconds moderate pace
Minute 3- :20 seconds hard pace
Minute 4- :45 seconds light pace
Minute 5- :20 seconds hard pace
Minute 6- :30 seconds moderate pace
Minute 7- :20 seconds hard pace
Minute 8- :45 seconds light pace
Minute 9- :20 seconds hard pace
Minute 10- :20 seconds hard pace
WOD: AMRAP in 15:00
Buy in: 150 x double unders, then in remaining time AMRAP of…
20 x alternating arm DB snatches
20 x burpees
20 x single arm OH walking lunges
March 26, 2020 (Home Training)
SKILL/STRENGTH: 10 rounds, EMOM complete,
20 seconds handstand hold/20 seconds bottom of squat hold/20 seconds rest
WOD: 3 rounds for time,
400 m run (1:30-2:00 depending on your pace – if you can’t mark out the distance)
20 x alternating arm hang dumbbell or kettlebell snatch*
15 x hand release push ups
10 x Goblet squats with dumbbell or kettlebell*
*No dumbbell or kettlebell? What can you use around the house….gallon jug of milk or water, paint can…get creative!