Gym WODs

Friday Feb 28, 2020

(15 minutes)
2 Power Clean, touch and go

Build to a challenging 2 rep weight.

After every other set:
5-10 Push Ups
5-10 Squats -> FAST
1:30 AMRAP for six rounds,
alternating with partner:

3 Power Cleans
5 Burpees
10 Air Squats

Use 60-70% of 2 rep Power Clean from Drills.

Wednesday Feb 26, 2020

(15 minutes/ 3 rounds)
Complete the DB complex all the way thru on each arm:
1 Dumbbell Snatch
1 Overhead Squat
1 Windmill (overhead)
1 TGU

Round 2 = 2 reps each, Round 3 = 3 reps each.

Practice 2-3 Rope Pins on each leg between rounds.
15 minute AMRAP

2-4-6-8-10... reps of:
Dumbbell Squat Snatch, L-arm
Dumbbell Squat Snatch, R-arm

Alternating with
1-2-3-4-5... reps of:
Rope Climb

*15 Box Step Ups after each full cycle.

Continue climbing with the rep scheme until timer is up.

Tuesday Feb 25, 2020

(15 minutes/ 4 rounds)
5 Push Press

Every other round:
3-5 GHD Sit Ups
Practice HSPU
Five rounds for time:
Row 300/ 250m
8 GHD Sit Ups
8 Handstand Push Ups

Choose a challenging version of HSPU where you can complete every round in 2 sets or less.

Monday Feb 24, 2020

(20 minutes)

Five Rounds:
3 Front Squat

(:03 Lower - :03 Pause - Explode up)

Alternating with:

3-5 Pull Ups

(:03 Hold at top)

Work with a partner.

Part B)
Three rounds:
Partner Harop Curls x5-8

Saturday Feb 22, 2020

Part A)
20 minutes to complete:
2-2-2-2-2-2-2-2-2-2
Squat Clean

Score is total load across all 10 sets.

Part B)
12 minutes/ 4 rounds:
5-8 Barbell Bent Over Rows
10 Standing Partner Medicine Ball Toss

Part C)
12 minutes/ 4 rounds
10 Straddle Pancake + :10 Hold
:20-30 L-sit

Thursday Feb 20, 2020

(12-15 minutes - Gymnastics Drills)
Alternate with a partner - 3 cycles thru:
A) :40 Hollow Body Hold
B) 10 Deck Squats
C) :40 Wall Facing Handstand Hold
20 minutes to complete 5 rounds:
20 Air Squats

Then,

Set of Max Dips
Set of Max Pull Ups

Your score will be the total of all five max attempts of dips/ pull ups.

Tuesday Feb 18, 2020

(15 minutes)
Build to a challenging 5 Deadlift

After each round:
10 Kips Swings
1-2 Muscle Ups
10 Dead Bugs
15 minute AMRAP of:

12-9-6-3 reps of:
Deadlift

Alternating with,
3-6-9-12 reps of:
Bar Muscle Ups

Use 65-75% of Deadlift weight from the Drills.

If you can complete the list in 15 minutes, start back on 12 deadlifts.