JULY 2019
 

1 JULY 2019

GYMNASTICS (High Vol. Mod Int) 

Toes to Bar, Knees to Armpits, Knees to Elbows, Knees to 90 Practice

Then 10 Sets x 5 Reps  (20 Mins)

WOD - 1-1-1-1-1-1-1 For Weight

1 Clean Pull, 1 Clean, 1 Pause Front Squat, 1 Push Press, 1 Pause Jerk

 

Scaling Options Available

 

2 JULY 2019

STRENGTH - Dedlift 3RM (20 Mins)

 

WOD - For Time

50 MB Cleans @9/6k

25 Push Jerk @60/40k

50 MB Cleans

Scaling Options Available

3 JULY 2019

GYMNASTICS (Low Vol. Low Int) 

Practice Hand Stand / Hand Stand Walk (20 Mins)

 

WOD - 3 Rounds For Time

25 Butterfly Situps

15m HS Walk

15m OH Walking Lunge @45/30k

Scaling Options Available

4 JULY 2019

CARDIO STRENGTH - 100m Plate Push for Quickest Time

WOD - 20 Min AMRAP

10 Burpees

20 Wall Balls @9/6k

250m Row/200m Run

5:30 OLY LIFT SESSION ONLY

Position, Control, Speed, Timing, Intensity, Strength

 

Face Pulls, Kneeling KB Press, KB Snatch, KB Waiter Carry (15 Min)

Push Jerk / Split Jerk (Base, Balance, Speed) - 20 Min

Push Jerk / Split Jerk - 20 Min

Scaling Options Available

 

5 JULY 2019

GYMNASTICS (Low Vol. High Int) 

Personal Muscle Up Progression 5 Sets x 3 Reps (20 Mins)

 

WOD - 4 Rounds for Time

10 Lateral Burpees Over Bar

5 Dedlift @90/70k

Scaling Options Available

6 JULY 2019

STRENGTH - Hang Snatch 3RM - (20 Mins) 

PARTNER WOD - BEAR COMPLEX

5 Rounds

7 Sets @45/30k

1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press

*Set Must be Complete Before Partners are Swapped

Scaling Options Available

8 JULY 2019

GYMNASTICS (High Vol. Mod Int) 

5 Sets x 5 Reps

Deficit Strict HS Pushup, Strict HS Pushups, Box/Pike Pushups (head to floor) (20 Mins)

WOD - For Time

5, 6, 7, 8, 9, 10 Power Clean @60/40k

5, 6, 7, 8, 9, 10 Hang Clean

5 Burpees

5 MB Cleans

10 BF Situps

Scaling Options Available

 

9 JULY 2019

STRENGTH - Push Jerk 2RM (20 Mins)

 

WOD - 3 Rounds for Time

200m Run / 250m Row

21 DB Thrusters @15/10k

12 Chest to Bar Pullups

Scaling Options Available

10 JULY 2019

GYMNASTICS (Low Vol. Low Int) 

Chest to Bar Pullups -

5 Reps x 3 Sets

DB Bat Wings

DB Lat Flyes

DB Dbl Arm Bent Over Row(20 Mins)

 

WOD - 12 Min AMRAP

1 Squat Clean @70/55k

3 Clean & Jerk

30 Double Unders

Scaling Options Available

11 JULY 2019

CARDIO STRENGTH - 1k Row for Quickest Time

WOD - 3 Rounds for Time

60 Air Squats

30 Knees to Elbows

30 Ring Pushups

5:30 OLY LIFT SESSION ONLY

Position, Control, Speed, Timing, Intensity, Strength

 

Squat Balance (Speed, Depth) - 10 Min

High Hang Squat Clean - 20 Min

Power Snatch - 1-1-1-1-1 or Position, Control, Speed, Timing, Intensity

Scaling Options Available

 

12 JULY 2019

GYMNASTICS (Low Vol. High Int) 

Chest to Bar Progression 5 Sets x 3 Reps (20 Mins)

 

WOD - 1-1-1-1-1-1-1 For Weight

1 Snatch Pull, 1 Snatch, 1 OH Squat, 1 Behind the neck Push Jerk

Scaling Options Available

13 JULY 2019

STRENGTH - Power Squat Clean 2RM - (20 Mins) 

WOD - 10 Min AMRAP

20 Wall Balls @9/6k

10 Strict Pullups

Rest 2 Mins Then 4 Rounds for Time

400m Run

30 Push Press @45/30k

20 Ring Dips

Scaling Options Available

15 JULY 2019

GYMNASTICS (High Vol. Mod Int) 

Toes to Bar Progression

5 Sets x 3 Reps (20 Mins)

WOD - 20 Min AMRAP

10 Burpee Pullups

20 Alt Pistols

40 Double Unders

Scaling Options Available

 

16 JULY 2019

STRENGTH - Front Squat 1RM (20 Mins)

 

WOD - 5 Rounds for Time

200m Run / 250m Row

25 Thrusters @40/25k

15 Toes to Bar

Scaling Options Available

17 JULY 2019

GYMNASTICS (Low Vol. Low Int) 

Hand Stand Walk Progression

Practice, Aim to move forward (20 Mins)

 

WOD - 10 Min AMRAP

Hand Stand Walks (distance)

10 Min AMRAP

Walking Lunge (distance)

Scaling Options Available

18 JULY 2019

CARDIO STRENGTH - 1k Run for Quickest Time

WOD - 3 Rounds for Time

800m Run

50 Wall Balls @9/6k

5:30 OLY LIFT SESSION ONLY

Position, Control, Speed, Timing, Intensity, Strength

 

Front Squat + Back Squat

1 Set 2 Front Squat + 4-6 Back Squat @ 80% 2RM Front Squat

2 Sets 2 Front Squat + 4-6 Back Squat @ Up to 90%

1 Set 2 Front Squat + 4-6 Back Squat @Up to 95% 2RM Front Squat

6-8 Sets 1 Hang Snatch + 1 Squat Snatch @ Up to 75% Squat Snatch 1RM

Scaling Options Available

 

19 JULY 2019

GYMNASTICS (Low Vol. High Int) 

Muscle Up Progression - How many reps can you achieve at higher level (20 Mins)

 

WOD -

3-3-3-3-3 For Weight

Back Squat

Scaling Options Available

20 JULY 2019

STRENGTH - Hang Squat Snatch 3RM - (20 Mins) 

WOD - 10 Min AMRAP

10 Box Jumps @24/20"

20 Hollow Rocks

Rest 2 Mins Then 10 Min AMRAP

100m OH Walking Lunge @20/15k

30 BF Situps

Scaling Options Available

22 JULY 2019

GYMNASTICS (High Vol. Mod Int) 

Chest to Bar Pullups

5 Sets x 5 Reps (20 Mins)

WOD - 21-15-9

Power Squat Clean @60/45k

Ring Dips

Scaling Options Available

 

23 JULY 2019

STRENGTH - Back Squat 1RM (20 Mins)

 

WOD - 4 Rounds for Time

20 Power Snatch @45/30k

50 Double Unders

Scaling Options Available

24 JULY 2019

GYMNASTICS (Low Vol. Low Int) 

Hand Stand Pushups

3 Sets x 3 Reps (20 Mins)

 

WOD - 10 x 1 Min Rounds for Reps

25 Air Squats

Max Clean & Jerk @65/50k

1 Min Rest Between Sets

Scaling Options Available

25 JULY 2019

CARDIO STRENGTH - KAREN For Time

WOD - 3 Rounds for Time

25 American KB Swings @24/15k

25 Burpees

25 Butterfly Situps

5:30 OLY LIFT SESSION ONLY

Position, Control, Speed, Timing, Intensity, Strength

 

Power Clean

3 Rep x 3 Set @80%

3 Rep x 4 Set @75%

Split Jerk From Rack

3 Rep x 1 Set @80%

2 Rep x 2 Sets @80%

Scaling Options Available

 

26 JULY 2019

GYMNASTICS (Low Vol. High Int) 

Toes to Bar 3 Sets Max Reps (20 Mins)


WOD - 15-12-9 For Time

Toes to Bar

Wall Balls @9/6k

Thrusters @45/30k

Scaling Options Available

27 JULY 2019

STRENGTH - Power Clean + Push Press 1RM - (20 Mins) 

WOD - 2 Rounds for Reps

2 Minutes Shoulder to overhead @55/40k

1 Min Rest

2 Minutes Front Squat @65/50k

Rest 1 Min

2 Minutes Deadlift @95/80k

1 Min Rest

Scaling Options Available

29 JULY 2019

GYMNASTICS (High Vol. Mod Int) 

Muscle Up

5 Sets x 3 Reps (20 Mins)

WOD - 5 Rounds

1 Min Hand Stand Hold

21 Toes to Bar

Scaling Options Available

 

30 JULY 2019

STRENGTH - Power Clean + Hang Snatch 2RM (20 Mins)

 

WOD - 12 Min AMRAP

10 Box Jumps @24/20"

16 OH KB Walking Lunges @24/16k

20 V-Ups

Scaling Options Available

31 JULY 2019

GYMNASTICS (Low Vol. Low Int) 

Pullups

3 Sets x 5 Reps (20 Mins)

 

WOD - For Time

15 Burpees over Bar

5 Clean & Jerk @70/55k

12 Burpees over Bar

4 Clean & Jerk

9 Burpees over Bar

3 Clean & Jerk

Scaling Options Available

CROSSFIT - PERSONAL TRAINING - GROUP TRAIING - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - FUNCTIONAL FITNESS - BOOTCAMPS

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