Monday 9.23.19

Cool Down

2 Minute/Leg Couch Stretch
1 Minute Seal Pose

Strength

Front Squat

3-3-3-3-3

*All sets 80% +
*Rest 3-5 minutes between sets

Single Leg Romanian Deadlift

5 X 10/Leg (3011) (53#)

*No rest between legs
*Rest 30 seconds between sets

Overhead Barbell Carry

5 X 25'

*Heavy as Possible, but same weight for all sets.
*Rest 1 minute between sets

Endurance

3 Steady Rounds

1K Row at Easy Pace
400M Run at Moderate Pace
20 Box Jumps with Step Down (24"/20")

Gymnastics

Max Unbroken Strict Pull Ups from Class

Chelsea JungComment
Saturday 9.21.19

Cool Down

1 Minute/Side Twisted Cross


Strength

Sled Push for 10 Minutes

* At bodyweight just grinding away.


Endurance

8 Rounds

400M under 2 Minutes
200M Recovery Jog

*No rest from 400 into 200 or 200 into 400.


Gymnastics

For Time

20 Rope Climbs

Chelsea JungComment
Friday 9.20.19

Cool Down

2 Minutes/Leg Banded Ankle Stretch

Strength

Power Clean from 4" Deficit

2-2-2-2-2

**Standing on a 4" platform
**This will make the first pull 4" longer and allow you to work on being patient on the first pull

Endurance

EMOM 20

10 Bar Facing Burpees

*Practice jumping both feet up into a position that allows you to move efficiently and smooth.

Gymnastics

5 Rounds

Max Unbroken Strict Pull Ups
Max Unbroken Strict Hand Stand Push Ups

Chelsea JungComment
Thursday 9.19.19

Cool Down

2 Minutes/Leg Couch Stretch

Strength

Power Snatch from 4" deficit

3-3-3-3-3

*As heavy as form allows.
**Standing on a 4" platform.
**This will make the first pull 4" longer and allow you to work on being patient on the first pull.

Endurance

For Time

100M Sprint X 5
Rest 30 Seconds between Sets

REST 3

200M Sprint X 3
Rest 30 Seconds between Sets

REST 3

400M Sprint X 2
Rest 30 Seconds between Sets

*Looking for the same time on all runs. This means you'll need to run slower than you'd like on the 100 and 200's in order to factor in fatigue.

Gymnastics

For Time

50 Alternating Pistols
100 Burpees

Chelsea JungComment
Wednesday 9.18.19

Cool Down

2 Minute/Leg Banded Ankle Stretch

Strength

Push Press

3-3-3-3-3

*All sets above 80% of 1RM

Endurance

Every 2 Minutes X 20 Minutes

100M Sprint

Gymnastics

EMOM 20

ODD: Max Unbroken Push Ups
EVEN: 10 Toes to Rings

Chelsea JungComment
Tuesday 9.17.19

Cool Down

2 Minutes/Leg Pigeon

Strength

Deadlift (4") Deficit

5-5-5-5-5

*Heavy as possible, but same weight across all sets.

Endurance

Every 3 Minutes X 30 Minutes

10 Cal Ski + 10 GHD Sit Ups

*if you've never done more than 30 GHD sit ups in a row at one time, modify with sit ups.

Gymnastics

For Time

10 Rounds

5 Unbroken Strict Pull Ups

Chelsea JungComment
Monday 9.16.19

Cool Down

2 Minutes/Leg Couch Stretch

Strength

3-3-3-3-3 LOW BAR Back Squat

As heavy as possible across all sets

Endurance

16 Rounds

200 Meter Run at Hard, But Not Max Pace
100 Meter Walk

Goal is exact same time on all 200m splits
Shoot for sub 60 seconds each set

Gymnastics

For Time

5 X 6 Unbroken Muscle Ups

Chelsea JungComment
Saturday 9.14.19

Cool Down

2 Minutes Frog Stretch
2 Minutes/Leg Couch Stretch

Strength

Sled Push for 10 Minutes

*At bodyweight just grinding away.

Endurance

AMRAP 25

25' Backwards Sled Drag (heavy, but unbroken)
25 Jumping Air Squats
400M Run

Gymnastics

For Time

20 Rope Climbs

Chelsea JungComment
Friday 9.13.19

Cool Down

1 Minute Child’s Pose with Shoulder Variation
1 Minute Twisted Cross Each Arm

Strength

Power Snatch from 4" Deficit

2-2-2-2-2

**Standing on a 4" platform.
**This will make the first pull 4" longer and allow you to work on being patient on the first pull.

Endurance

Run 5 Minutes in One Direction
Run 5 Min Back

*Goal is to keep exact same pace for both out and back and to make it back to where you started.
*Don't speed up at the end to make it back, instead see how far off you were and learn from it.

Gymnastics

5 Rounds

Max Unbroken Strict Handstand Push Ups
50' Handstand Walk

Chelsea JungComment
Thursday 9.12.19

Cool Down

Full ROMWOD

Strength

Power Clean from 4" Deficit

3-3-3-3-3

*Heavy as form allows.
**Standing on a 4" platform.
**This will make the first pull 4" longer and allow you to work on being patient on the first pull.

Endurance

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

Burpees Over Rower
Calorie Row

Gymnastics

EMOM 20

ODD: 5 Strict Ring Dips
EVEN: 5 Bar Muscle Ups

Chelsea JungComment
Wednesday 9.11.19

Cool Down

2 Minutes/Leg Couch Stretch
2 Minutes Frog Stretch

Strength

Strict press

3-3-3-3-3

* All sets above 80% of 1RM

Endurance

Every 2 Minutes X 20 Minutes

100M Sprint

Gymnastics

Not for Time

10 Rounds

7 GHD Sit Ups
1 Legless Rope Climb
1 Regular Rope Climb

Chelsea JungComment
Tuesday 9.10.19

Cool Down

Full ROMWOD

Strength

Sumo Deadlift

5-5-5-5-5

*Heavy as possible, but same weight across all sets.

Endurance

For Time

Ski 1K
100 Air Squats

Gymnastics

For Time

10 Rounds

5 Unbroken Strict Pull Ups

Chelsea JungComment
Monday, 9.9.19

Cool Down

2 Minute/Leg Couch Stretch
2 Minutes Supinated Grip Passive Hang

Strength

Box Squat

3-3-3-3-3

* Just above parallel.
* As heavy as possible across all sets. Ideally at 100% of 1RM Back squat.

Endurance

AMRAP 20

50 Double Unders
20/14 Cal Bike
200M Run

Gymnastics

For Time

6 X 5 Unbroken Muscle Ups

Chelsea JungComment
Saturday 9.7.19

Cool Down

1 Minute Down Dog
2 Minutes Couch Stretch

Strength

Deadlift

5-5-5-5-5

*All sets above 75%

Endurance

EMOM 20

10/7 Cal Assault Bike

Gymnastics

For Time

10 Legless Rope Climbs

Chelsea JungComment
Friday 9.6.19

Cool Down

2 Minutes/Leg Couch Stretch

Strength

Hang Power Snatch

1-1-1-1-1

*All Sets above 80% of 1RM Power Snatch

Endurance

For Time

Run 1200M
100 Double Unders
Row 500M
100 Double Unders
Run 1200M

Gymnastics

For Time

100 Pistols
50 Strict Hand Stand Push Ups

Chelsea JungComment
Thursday 9.5.19

Cool Down

1 Minute/Side Twisted Cross
2 Minute Child’s Pose with Shoulder Variation
2 Minute/Leg Dragon

Strength

Hang Power Clean

3-3-3-3-3

*all sets above 80% of 1RM power clean

Endurance

3 Rounds

Ski 300M
40' Sled Push
20/14 Cal Bike
- Rest 5 -

Gymnastics

3 Rounds

Run 400M
10 Muscle Ups
20 Hand Stand Push Ups

Chelsea JungComment
Wednesday 8.4.19

Cool Down

2 Minute/Leg Couch Stretch
2 Minutes/Leg Banded Hamstring

Strength

Split Jerk

1-1-1-1-1

*All sets above 90% of 1RM Split jerk

Endurance

Every 5 Minutes X 30 Minutes

40 Cal Bike
Max Double Unders

Gymnastics

EMOM for as long as possible

15/10 Toes to Bar

Chelsea JungComment
Tuesday 9.3.19

Cool Down

2 Minutes Standing Straddle
2 Minutes/Leg Low Dragon

Strength

5 X 3 Deadlift @ 80%+

Endurance

For Time

1000 Meter Row
100 Air Squats

Gymnastics

For Time

100 Strict Handstand Push Ups

Chelsea JungComment
Saturday 8.31.19

Cool Down

3 Minute/Leg Couch Stretch
3 Minute Frog

Strength

A1) Strict Handstand Push Up

2 X Max Reps in 30 Seconds

A2) Standing Alternating Dumbbell Strict Press

2 X 20 (10/Arm)

*No rest between exercises.
*3 minutes rest between sets.

B1) Standing Barbell Curl

3 X Max Reps in 30 Seconds

B2) Supinated Grip Chin Up

2 X Max Reps

*No rest between exercises.
*2 minutes rest between sets.
*Finish with barbell curl. Only two sets of the chin up.

Endurance

For Time 5K ROW

*Retest from July 30th.

Gymnastics

Max Unbroken Strict Ring Dips

Chelsea JungComment