Thursday 7/27

GYMNASTICS Double Unders: Establish a “Flight Path” 5-10-15-20-25-30-25-20-15-10-5 *stop after each successful set   STRENGTH “Misfit Snatch Complex” Every 90 Seconds for 12 Minutes (8 Sets) 1 Squat Snatch + 1 OHS + 1 Hang Power Snatch + 1 OHS Then 3 x 5 Snatch Grip Bent Over Row   METCON AMRAP 12: 6 OHS […]

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Wednesday 7/26

GYMNASTICS Every 3 Minutes for 9 Minutes: Row 400 Meters Max HSPU in the Remaining Time   STRENGTH Deadlift: 5 x 3 Then 4 Sets of Max Strict Pullups   METCON 12 Calorie Row 6 Burpees Over The Rower Rest 1 AMRAP 6 12 Slamball Slams 6 OH Lunges Per Side (45/25lb plate)   CASH […]

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Tuesday 7/25

GYMNASTICS 3 Rounds For Form: 3 Suicide Sprints 9 Pullups (Scale up to 2 Ring Muscle ups)   STRENGTH Press Complex: 3 Strict Press + 5 Push Press + Max Reps Push Jerk *From the Rack *5 Working Sets   METCON 3 Rounds For Time: 400 Meter Run 20 STO (95/65) 10 Box Jump Overs […]

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Monday 7/24

Monday 7/24   SKILL AMRAP 8: Odd Minutes- 30 Double Unders Even Minutes- 8 Toes to Bar (scale up to 3 bar muscle ups)   STRENGTH Establish a 5RM Front Squat From the Ground *Use 4 Working Sets*   METCON 21-15-9 Power Clean (135/95lbs) Hand Release Pushups Russian KB Swings (53/35lbs)   CASH OUT 30 […]

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Friday 7/21

Friday 7/21 CONDITIONING 800 Meter Row For Time 3 Burpees Over The Rower At The Top Of Every Minute Then 800 Meter Run For Time 8 Jumping Lunges Per Side Every 200 Meters STRENGTH 4 x 6 OHS *Work up to a weight that is heavier than what you used for the METCON on Wednesday* […]

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Thursday 7/20

Thursday 7/20   Gymnastics Take 8 minutes to establish a 1RM Turkish Getup per side   STRENGTH 3 x 5 Snatch Pull *use straps if possible – I will have a few sets in the box* Then Complete 30 Power Snatches at 65% of your 1RM in as few sets as possible   METCON Open […]

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Wednesday 7/19

Wednesday 7/19   GYMNASTICS Ring Muscle Up Practice   STRENGTH 5 x 3 Deadlift Then 3 x 5 Strict Press   METCON 3 Rounds for Time: 400 Meter Run (scale to a distance that takes 2 minutes) 8 OHS (115/75lbs) 12 Toes To Bar

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Tuesday 7/18

Tuesday 7/18   GYMNASTICS 4 Rounds For Form: 4 HSPU (scale to 2 wall walks) 20 Double Unders   STRENGTH Every 2 Minutes for 12 Minutes (6 sets) Squat Clean + Front Squat + Front Squat + Split Jerk Then 3 x 8 Bent Over Barbell Row *as heavy as possible*   METCON 15-12-9 Thrusters […]

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Monday 7/17

GYMNASTICS EMOM for 8 Minutes: Pulling Movement- Muscle up, Strict Pull Up, or Banded Strict Pullup Either 2, 4, or 6 Reps OTM   STRENGTH Take 20 Minutes to Establish a 5RM Back Squat *Approximately 4 Working Sets*   METCON AMRAP 12: 5 Ground to Overhead (135/95lbs) 10 Pullups 15 Box Jump Overs (24/20”)   […]

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Saturday 7/15

Saturday WOD programmed by coach Novak! In Pairs: 10 Minute Ascending Ladder by 2’s at Each Station Station 1- OHS (45/35) / Pullups Station 2- Sumo DL High Pull (53/35) / Box Jumps (24/20″) Station 3- Calorie Row / Burpee Over Rower Station 4- Goblet Squats (53/35) / Hand Release Pushups

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