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Tuesday 10/23/2018

GYMNASTICS CONDITONING
15 minutes:
Arch to Hollow Drill w/ PVC AND
Butterfly Box Drill OR Kipping Pull-ups OR Swings (hollow to arch) Then

3 Rounds:
10 Chest to Bar OR Pull-ups OR Ring Rows (30 seconds rest)

15 Reverse Dumbbell Fly's @ 35/15 (30 Seconds rest)

WOD
For Time:

2 Min HS Hold 30 WB 30/20 30 Handstand Pushups 30 Air Squat 30 Push Ups 30 DB Thrusters 55/35

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Monday 10/22/2018

EMOM10
Min1: 8 Front Squats @ 135-155/95-105 Min2: 12/10 Bike Calories THEN... AMRAP2

Clean and Jerk 55/35 2 min rest AMRAP2

Clean and Jerk 95/65 2 Min Rest AMRAP2

Clean and Jerk 135/95 HAPPY BIRTHDAY
MYRA GRANADOS and TATYANA JONES!!
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Saturday 10/19/2018

CONDITIONING
2500M ROW WOD
4 Rounds:
1 Legless Rope Climb 8 OHS @ 135/95 Max Effort DB Clean & Jerk @ 70/50 *Each round is 2 Minutes
Rest 60 Seconds Between Efforts
HAPPY BIRTHDAY
SUE SANTOS and BALAJI SUNDARESAN!!
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Friday 10/19/2018

EMOM16
Min 1
: L-Sit Hold 20-30 seconds Min 2
: Single Arm Dumbbell Row x 10 (AHAP) Min 3
:
Russian Twist 20 @ 53/35 Min 4
:Banded Lat Pull-down x 20 THEN...

For Time:

200m run 5-10-15-20-25 Unbroken Deadlift 225/155lbs HAPPY BIRTHDAY
TOM ANTONY, BILL ZACCHEO, AND SHANNON DUFFY!
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Thursday 10/18/2018

SKILL
5 Sets of:
Banded Plank to Handstand walk (3 taps into 10-foot walk) OR
15 second Handstand Hold TO
10 Shoulder Taps TO
5-foot Handstand Walk OR
Handstand Hold x 30 seconds THEN
3 Rounds:
DB Z Press x 12 (AHAP) 45 Second Plank Hold 5 Minutes:

Max Effort Cal on Bike Then:

4 Rounds:

15 WB 20/14 15 SDLHP 95/65 **These count for reps (total of 120) Then:

AMRAP5:
10 Russian KB Swings 70/53 10 Back Squats 185/135

HAPPY BIRTHDAY
KRISTIE CROSSMAN!!

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Wednesday 10/17/2018

Pullup skill work
Arch to Hollow H Drill w/ PVC Then
Butterfly Box Drill OR
Kipping Pullups OR
Swings (hollow to arch) Pull-up Strength & Conditioning
3x8 Chest to Bar OR Pull-ups OR
Ring Rows *30 seconds rest between efforts Slow Eccentric Scapula Retractions WOD

6 RFT:
5 Power Snatches 185/125 12 Toes to bar *40 Double Unders After Each Round* HAPPY BIRTHDAY
JESSICA LEMASSON!!
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Tuesday 10/16/2018

AEROBIC CONDITIONING
4x400m
*
Rest 4 minutes between efforts WOD
10 Min to complete:

4 Rounds:
10 Hang Power Cleans 135/95 8 Front Squats 135/95 6 Shoulder to Overhead 135/95 Then:

30 Hang Power Cleans 135/95 24 Front Squats 135/95 18 Shoulder to Overhead 135/95
HAPPY BIRTHDAY

TONI PADVANO!!
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Monday 10/15/2018

Pistol Skill:
Candlestick roll up to pistol 3x5/leg Pistols to band 3x5/leg Single Leg Strength:
Single Leg Box Squat w/ KB Goblet Hold @ AHAP Ring Hammie Curl 3x10/leg WOD
5 Rounds:

10 Left Single arm DB Thruster 50/35 10 Burpees 10 Right Single Arm DB Thruster 50/35 200m Run ....
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Saturday 10/13/2018

WOD
With a partner complete:

80 Hang Power Cleans (155/115) 80 Front Squats 80 Push Press 80 Front rack lunges * 10 Burpee penalty everytime you drop the bar ....
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Friday 10/12/2018

STRENGTH
In 15 minutes determine:
20 Rep Max Front Squat WOD
"ANGIE"

100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats ....
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