wod
30 min amrap
10 devil press
10 double db push press
10 double db box step overs
30/24 ca row
30 min amrap
10 devil press
10 double db push press
10 double db box step overs
30/24 ca row
gymnastic conditioning
3 sets
x handstand push ups
15 sec rest
x handstand push ups
15 sec rest
x handstand push ups
60 sec rest
wod
20 min amrap
5 burpee bar or ring muscle ups
10 box jump overs
15/12 cal row
lets get a grip
2 sets
2 min double kb hold
1 min rest
3 sets
x handstand push ups
15 sec rest
x handstand push ups
15 sec rest
x handstand push ups
60 sec rest
wod
20 min amrap
5 burpee bar or ring muscle ups
10 box jump overs
15/12 cal row
lets get a grip
2 sets
2 min double kb hold
1 min rest
strength
every 2 min for 5 rounds
2 strict press
+ 2 push press
note: sets need to be unbroken
wod
20 min amrap // for reps
8 toes to bar
10 alternating db snatches
12/9 cal row
every 2 min for 5 rounds
2 strict press
+ 2 push press
note: sets need to be unbroken
wod
20 min amrap // for reps
8 toes to bar
10 alternating db snatches
12/9 cal row
functional bodybuilding
every 2 min for 5 rounds
5 - 8 strict pull ups
8 - 12 db bench press on wallball
8 - 12 alternating db crusty lunges
wod
chipper // for time
80/60 cal row (15 sec work : 15 sec rest)
60 russian kb swings
50 kb goblet squats
40 alternating kb snatches
30 kb push presses (change arm after 5 reps)
20 kb thruster (change arm after 5 reps)
every 2 min for 5 rounds
5 - 8 strict pull ups
8 - 12 db bench press on wallball
8 - 12 alternating db crusty lunges
wod
chipper // for time
80/60 cal row (15 sec work : 15 sec rest)
60 russian kb swings
50 kb goblet squats
40 alternating kb snatches
30 kb push presses (change arm after 5 reps)
20 kb thruster (change arm after 5 reps)
