Gym WODs

Wednesday Mar 18, 2020

(18 minutes/ 4 rounds)
5/5 Bulgarian Split Squats (:03 Lower)
8-15 Kipping Pull Ups
20 Plank Shoulder Touches

Every other round:
Practice SDHP
Three rounds:
200m Farmer Carry
25 Kettlebell Sumo Deadlift High Pull
Max Push Ups

Score = (KB weight + Push Ups) each round added together.

Use a single KB for Farmers Carry.

Tuesday Mar 17, 2020

Build to challenging 3 Power Clean.
For time:
5 Power Cleans
200 Single Unders
5 Power Cleans
200 Single Unders
5 Power Cleans
200 Single Unders
5 Power Cleans
200 Single Unders
5 Power Cleans
200 Single Unders
5 Power Cleans

Use 70-80% of weight from drills.

(30 Power Cleans / 1000 Single Unders)

Monday Mar 16, 2020

(4 rounds/ 15 minutes)
No partner work today - self counting at each station.
A) :30 Hollow Hold
B) :30 Handstand Hold
C) 10 Kip Swings + 2-3 pull ups
18 minute AMRAP:
5 Pull Ups, :03 @ top
10 Box Jump Overs
5 Ring Dips, :03 @ top
10 Hollow rocks

Saturday Mar 14, 2020

Part A)
Every 1:30 x10 Rounds:
2 Split Jerks

(No need to alternate feet)

Part B)
(15 minutes/ 4 rounds)
5-8 Bent Over Row (:03 pause at top)
:15-20 L-sit

Part C)
(15 minutes/ 3 rounds)
15 Straddle Pancake + :15 Hold
8 Cuban Rotations

Friday Mar 13, 2020

(13 minutes/ 3 rounds)
3 Front Squat @ (:03 Lower, :03 Pause)

After each round:
20 Bumper Rebounds
20-30 Push Ups, unbroken
Every 6:00 x3 rounds:
Run 400-800m
Max Single Unders

Carry a (35/ 15 LBS) Dumbbell on your Runs.

Your score is the distance in meters (m) + Single Under reps (r).

Ex: 500 + 240 + 500 + 270 + 500 + 250 = 2260

Wednesday Mar 11, 2020

(15 minutes/ 3 rounds)
Working with a partner:
A) 10 Deck Squat / Pistol practice
B) :30 Back Extension Hold
C) 5-8 Harop Curls
"Funky-50"

Complete 3 Rope Climbs before starting each station.

50 Wall Balls
50 Back Extension / GHD Sit Up
50 Pistols
50 Kettlebell Push Press
50 Burpees

Tuesday Mar 10, 2020

(15 minutes)
5 Push Press
:30 Hang
Row 10 Calories

*Build to working weight for Push Press - they should be slightly heavier than last week's.

Find your Pull Up variation (same as last week).
Four rounds for time:
5 Push Press
5 Pull Ups (:03 Pause at Top)
Row 30/24 Calories

Use the Push Press weight you build up to in the Drills.

Monday Mar 09, 2020

(15 minutes)
5 Deadlift (:05 pause at the top every rep)
:30 Superman Hold
10 Handstand Kick Ups

Build to challenging 5 on Deadlift.
15 minute AMRAP:
10 Deadlifts
:30 Hollow Body Hold
40FT Handstand Walk

Use 50-60% of Deadlift weight from drills.

(10 DL - 30 seconds - 10 mats = 50 reps / round)

Saturday Mar 07, 2020

A) Every 1:30 x 10 rounds:
2 Split Jerks

(Alternate feet for one more week)

B) (12 minutes/ 4 rounds)
Work with a partner - start LIGHT
5-8 Bent Over Rows - :03 pause at top
:10-15 L-sit (tuck, one leg, two leg, floor)

C) (12 minutes/ 3 rounds)
Alternating with a partner:
8-10 Straddle Pancake + :10 Hold
8-10 Cuban Rotations