Gym WODs

Tuesday Dec 10, 2019

(15 minutes/4-5 rounds)
3 Bench Press
:30 Hang
Row 10 Calories

Build to challenging set of 3 Bench.
20 minute AMRAP:
5 Strict Chin Ups
10 GHD Sit Ups
5 Bench Press
10 Calorie Row

Use 60-70% of Bench weight from drills.

Score = Total reps + Bench Press weight

Monday Dec 09, 2019

(18 minutes/ 5 rounds)
5/5 Split Squat
5/5 Kettlebell Snatch
20 Bumper Rebounds
For time:
50 Kettlebell Snatches
Run 800m
50 Kettlebell Snatches
Run 800m
50 Kettlebell Snatches

Scaled: 50 Kettlebell Swings

Men use: 20 KG Kettlebell
Women use: 12 KG Kettlebell

Saturday Dec 07, 2019

Part A:
Every 1:30 x8 rounds:
2 Power Clean + Push Jerk @ 70%

Part B:
Every 1:00 x6 rounds:
4 Hang Split Cleans

Part C:
(18 minutes/ 3-4 rounds)
Working with a partner:
5 Front Squats
10 Vertical Jumps
40FT Sled Push

Part D:
(10 minutes/3 rounds)
5 Jefferson Curls
10 Eastern Squat

Monday Dec 02, 2019

(18 minutes/ 4-5 rounds)
3-5 Pull Ups
5/5 Active Pigeon Pose + :10
5/5 Handstand Kick Ups/ Walk
Row 1:00

*add weight if possible on pull ups.
Two rounds for time:
Run 500m
80FT Dumbbell Overhead Walking Lunge
Row 500m
80FT Handstand Walk

Men: 50 LBS Dumbbell
Women: 35 LBS Dumbbell

Saturday Nov 30, 2019

(15 minutes)
2 Push Press
10 Kip Swings
5 DB Deadlift

Build to a heavy set of 2.
"15/15 Oly Meet"

Take 15 minutes to log your best Squat Snatch.

(5 minute transition between lifts - switch weights - begin practicing next lift)

Take 15 minutes to log your best Clean & Split Jerk.

(Sample rep scheme: 3-2-2-2-1-1-1-1)

Keep adding load while technique is perfect.

Once technique goes, call it.
"Partner Ricky"
25 minute AMRAP:

10 Pull Ups
5 Dumbbell Deadlifts
8 Push Press

Men: 50 LBS Dumbbells
Women: 35 LBS Dumbbells

Push Press is 70-80% of weight in drills.

Friday Nov 29, 2019

Take 20 minutes to complete:

Back Squat
10-8-6-4-2

Score is total load across all 5 sets.

Aim to improve on 11/4 numbers.

(Rest 3-5:00)
For time:

Buy-in: 75 Wall Balls

50 Toes to Bar
(For every break in Toes to Bar, Row 350/ 275m)