GYMNASTICS SUPERSET & AMRAP 12

A) Strength:

Gymnastics Endurance

3 Rounds of:

1a) Handstand Push-ups (submax*) (any style)
– Rest 45s –

Rx+ = Strict
Scaled = Box Push-ups

1b) Strict Pull-ups (submax*)
– Rest 45s –

Set #1: Wide Grip (pronated)
Set #2: Shoulder Width Grip (Supinated)
Set #3: Close Grip (supinated)
Scaled = Band Assisted or Jumping

*Submax = Stop 1-2 reps shy of failure for each set of HSPUs and Strict Pull-ups

B) WOD:

AMRAP 12:

10 Alt. DB Snatch Total (Rx = 50/35, S = 45/30, 40/25, 35/20)
10 Burpees (S = 10 Squat Thrusts ea. round)
200 Meter Run

Rx+ = 3/2 Bar Muscle-ups each round before the DB Snatches

C) Recovery: (After Class)

5:00 of Parasympathetic Breathing


3 EMOM 5's & POSTERIOR CHAIN WORK

A) Strength:

1) EMOM 5:
1 (Squat) Snatch
*Add weight each round

2) EMOM 5:
1 (Squat) Clean & Jerk
*Add weight each round

3) EMOM 5:
3 Touch n Go Deadlifts (Heavy)
*Try to beat the weight you hit w/ the TnG Deadlift on 8/20/18 by 5-10#s

B) Extra Credit: (After Class)

Reverse Hypers (4 x 20-25). Rest 60s.
OR
Glute Ham Raises (4 x 6-10). Rest 60s.

AMRAP 40 W/ A PARTNER

A) WOD:

AMRAP 40 w/ a Partner:

(96/72) Calorie Bike*
50 Wall Ball Shots (20/14)
(72/54) Calorie Bike
40 Bar Facing Burpees
(48/36) Calorie Bike
30 Hang Power Cleans (135/95)

*Meter Row Conversions:

96/72 AB Cals = 2K/1,600 Meter Row
72/54 AB Cals = 1,500/1,200 Meter Row
48/36 AB Cals = 1K/800 Meter Row

B) Recovery:

At an “easy” pace:

2:00 Jog
2:00 Bike
2:00 Row
2:00 Foam Rolling

"NEW WORKOUT PLAN"

A) MetCon Prep:

3 Rounds of:

5 T2B
10 Push-ups
15 Air Squats
– Rest as needed b/t sets –

B) WOD:

“New Workout Plan” – Last performed 5/22/18

2 RFT: (25:00 Cap)

75 Air Squats (S = 50 Air Squats, 35 Air Squats)
50 Push-ups (S = 30 Box Push-ups, 15 Box Push-ups)
25 Toes to Bar (S = Hanging Knee Raises, Toes 2 Rig Post, Sit-ups)
Run 800 Meters* (S = Run 600 Meters, Run 400 Meters)

Rx+ = 50 Alt. Pistols each round in place of Air Squats

*Sub 1K/800 Meter Row or 48/36 Calorie Bike if needed

C) Biceps:

Barbell Curls (3 x 10)
– Rest 60s

BACK SQUATS & "UNBROKEN"

A) Strength:

1) Every 2:00 x 3:
3 Back Squats @ 80%

– Then –

Every 2:00 x 3:
2 Back Squats @ 85%

2) Every 2:00 x 4:
10 Pronated Grip Inverted Rows w/ 1s pause @ top

B) WOD:

"Unbroken"

For Time: (8:00 Cap)

21-18-15-12-9-6-3

American KBS (Rx = 70/53, S = 53/35, 44/30, Not UB, Russian KBS)

*All sets must be done UB

-Do not let this workout fool you; this is a brutal workout with 84 heavy American Kettlebell Swings

C) Abs:

Max reps in 5:00 of Flutter Kicks (2 count)

AMRAP 30 W/ A PARTNER

A) WOD:

AMRAP 30 w/ a Partner:

1:00 Single Arm Farmer Carry (30s each arm) (53/35)
1:00 Max Calorie Bike or Row
30s Single Arm Overhead Carry (15s each arm)
20s Hollow Body Hold

*One athlete completes a full round at a time

B) Recovery:

5:00 of Light Recovery Jog or Row

"9/11"

** Today’s class will be tight on time so please arrive a little beforehand to begin preparing  yourself prior to the start of class **

A) WOD:

"9/11"

For Time: (50:00 Cap)

2001 Meter Row*
11 (Squat) Cleans (Rx = 155/105, S = 135/95, 115/75, 95/65)
11 Strict Pull-ups (S = Band Assisted Strict Pull-ups, Ring Rows
11 Thrusters
11 Strict Pull-ups
11 Front Squats
11 Shoulder to Overhead
11 Burpee Box Jumps (Rx = 30/24, S = 24/20, Lower Box, Burpees no Box)
11 (Squat) Cleans
11 Strict Pull-ups
2001 Meter Row

Rx+ = Bar Muscle-ups in place of Strict Pull-ups

*Alternative Option:
Rowing = 1 Mile Run at the beginning and end of workout

TnG POWER SNATCHES & EMOM 20

A) Strength:

Every 1:30 x 4:

4 Touch n Go Power Snatches
– Building in weight
– Beginners, 8 Deadlifts (trap bar or straight bar)

B) WOD:

EMOM 20:

Min 1: 100 Meter Run
Min 2: 6 TnG Power Snatches* (Rx = 135/95, S = 115/75, 95/65)
Min 3: 100 Ft. Double Front Rack KB Carry (53s/35s)
Min 4: 10/8 Calorie Bike (Sub 12/10 Cal Row)
Min 5: 100 Ft. Double KB Overhead Carry

*Sub 12 Russian KBS (35/26) in place of Power Snatches if needed

C) Upper Back:

Banded Pull-aparts (3 x 30-50)
– Rest 60s

SHOULDER/LAT WORK & EMOM 20

A) Strength:

1) Every 1:30 x 4:

a. 10 Seated DB Shoulder Press (Neutral Grip)
b. 15 Banded Pulldowns

*Record heaviest set DB Shoulder Press

B) WOD:

EMOM 20:

Min 1: 10 KB Snatch each* (53/35)
Min 2: 15 Hollow Body Rocks
Min 3: 10 KB Rows each
Min 4: 15 Sumo Deadlift High Pulls
Minute 5: 100 Meter Active Recovery Jog

-Score = Total Reps

*Sub Single Arm Russian KBS for KB Snatch if needed

C) Extra Credit:

Barbell Curl 21s (3 x 7-7-7). Rest 60s
– Bottom + Middle + Full ROM

BACK SQUAT 1RM & "FRESHMEN V2"

A) Strength:

1) Back Squat 1RM
Build to a new 1RM over the course of 8-10 sets
-Beginners, (5 x 5)
-Rest 2:00 b/t heavier sets

2) Every 2:30 x 4: 
8-10 Front Rack Reverse Lunges each (AHAP)

B) WOD:

"Freshmen V2"

AMRAP 7:

7 DB Power Cleans (50/35)
7 DB Thrusters

Alternate WOD:

AMRAP 5:
7 DB Thrusters (light)
7 Burpees

C) Core:

Banded Alphabet:
-Complete 3 sets (1 set on each side = 1 set)
-Rest 60s