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Wednesday G-C (long & no BB) Gymnastic 30sec WF HSH (hollow) 15sec Ring Support at bottom (in hollow) 10sec Rt Arm hang 30sec Hollow Hold 15sec Pull-up Hold (hollow) 10sec LT arm hang 5min TL Conditioning “Moonshine" 30 KB Snatches 53/35# - alt arms 30 Air Squats 30 Ring Dips 60 Double Unders 40 KB Sit-ups 53/35# 40 Jump Squats 40 Ring Push-ups 80 Double Unders 50 KB Swings 53/35# 50 Jump Tuck 50 Ring Rows 100 Double Unders

Sunday S-C (short) Strength Bench Press 3-3-3-3-3 Conditioning Partner WOD 4min AMREP Pwr Snatch 95/65# RX+135/95# then 20min AMRAP 20 KB Swings 55/35# RX+70/55# 20 Ring Rows RX+Ring Dips 20 Jump Squats RX+Pistols 20 DB Snatches 55/35# 200m Run - each partner runs 200m but you can tag out after each 100m

Sunday M-G-C Mobility Hips Gymnastic Crane - Planche Progression Conditioning Partner WOD “Zeus” Three rounds for time of: 30 Wall ball shots, 20/14# 30 SDLHP 75/55# 30 Box jump 20”/20” 30 Push Presses 75/55# Row 30 calories 30 Push-ups Body weight Back squat, 10 reps **One person works at a time

Thursday Intensity 800m Run F/T Strength Push Press 1-1-1-1-1-1-1 Conditioning “The Three R’s” 3 Rope Climbs 6 Ring Dips 12 Russian KB Swings 55/35# RX+70/55# 18min AMRAP

Thursday I-O-C Intensity Tabata - Bottom to Bottom Air Squats on the 20sec Hold Bottom of active squat on the 10sec Olympic Snatch 3@65%, 2@70%, 1@75% 2 EMOM for 5mins @75% Conditioning 8 FR Walking Lunges 115/80# RX+135/95# 4 Thrusters 115/80# RX+135/95# 8 Kettlebell Swings 55/35# RX+70/55# 10 Shoulder Taps RX+ 10'HS Walk 18min AMRAP

Monday G-ML-C (short) Gymnastic 4x2 HeSPU Strict 4x2 HS Negatives - 4 count *work all in hollow position & drive head to neutral during press out Midline 30sec ME Abmat Sit-ups 30sec Hollow Hold 30sec ME Mountain Climbers 30sec Hollow Hold 30sec Hollow Rock 2 RDS Conditioning "Liz on Juice" 21 Sqt Cleans 135/95# 21 Strict Ring Dips 15 Sqt Cleans 155/105# 15 Bar Muscle ups 9 Sqt Cleans 185/135# 9 Ring Muscle ups

Wednesday O-C Olympic Tall Snatches - 3-3-3-3 Pendlay Row 3-3-3-3 Conditioning “On the Air" 15 Front Squats RX 135/95# RX+155/105# 12 Box Jump Up & Overs 24”/20" 9 Ring Dips 18min AMRAP

JSA CrossFit

JSACF JSA Crossfit- Gymnastics 10min AMRAP Free standing HSH score is total time accumulated in the 10mins Conditioning 9-15-21 Back Squat 135/95# RX+155/105# TTB Ring Dips

Saturday I-G-C Intensity 5 DB Deadlifts 2x55’s/35’s# (stress form and position) 5 Russian KB Swings 55/35# 5 DB Front Squats 2x55’s/35’s# 5min AMRAP Gymnastics 15 Strict Pull-ups 15 HSPU Strict 15 TTB NFT for quality Conditioning “Clock Chaser" 25 Deadlift RX155/105# RX+185/135# 50 OH Walking Lunges w/plate 45/35# 75 Push-ups **EMOM during the WOD do 3 TTB

Wednesday I-S-C Intensity 50m Sprint 10 Jump Squats 5min AMRAP Strength Bench Press % off of Training Max 5@40% 5@50% 5@60% Conditioning “Unbreakable 8.0” - UB Hang Squat Snatch 95/65# 2,4,6,8,10,12,14,16…. UB KB Swings 53/35# 4,8,12,16,20,24,28,….. UB Double Unders 5,10,20,30,40,50,60,……