Gym WODs

(15 minutes)
Build to a 5RM Narrow Bench Press

After every other round:
10 Kip Swings
5 Pull ups
5 Box Jumps

Goals:
-Find your Box height and pull up variation for WOD.
4 Rounds For Time:

21 Bench Press
15 Pull Ups
9 Box Jumps

Bench Press @ 60% of Narrow Bench 5RM

Box Jumps @ 30/ 24 inches
(8 minutes)
3 Hang Power Clean + Push Press
3 Front Squats
Every 1:30 x5 rounds:
3 Hang Power Clean + Push Press

Stick the clean landing and pause before push press

Every 1:30 x5 rounds:
3 Hang Power Clean + Push Press

Practice cycling the reps.

Post-WOD:
(10 minutes)
Three rounds through:
10 Hang Power Clean + Push Press
(15 minutes)

Build to a 3 rep max Strict Press out of the rack.

After every other set:
Active Hang :30-45
Row 150m

...
For time:

30 Strict Presses

Row 300/250m after each break.

Presses @ 80-90% of 3RM and come from the floor.

Post load to comments.
(8 minutes)
2 Hang Power Snatches
2 Overhead Squats
2 Snatch Push Press
Every 1:30 x5 rounds:
2 Hang Power Snatches
2 Snatch Push Press

Every 1:30 x5 rounds:
2 Hang Power Snatches
2 Overhead Squats

10:00 AMRAP:
5 Strict Pull Ups

*Complete as many rounds of 5 strict pull ups unbroken in 10 minutes.

Scale up or down as needed.

Avoid reaching failure.
(15 minutes)
10 Russian KB Swings
5 American KB Swings
5 Russian Baby Makers
10 Dead Bugs

Practice Double Unders 2:00 after each round.

Goal:
-Find KB weight and double under variation for WOD by the end of drills.
50-40-30-20-10 reps for time:

American Kettlebell Swings
Double Unders

1:00 Plank after each round.

Terminate your plank if you stop before 1:00.

Add 2x the time remaining to your total score at the end of the WOD.
9am WOD Drills:
(12 minutes)
15 KB Swings
5 Russian Baby Makers
:30 KB Squat Hold
10 Thoracic Rotations
3 Front Squats

Build to your opening weight.

10 am WOD Drills:
(12-15 minutes)
Squat-Lunge routine x2 each side
Run 200m
10 Kip Swings
5 Toes to Bar
10 OH walking lunges
9am Workout of the Day:
(20 minutes)
3-3-3-3-3-3-3
Front Squat

*approach this WOD one of two ways:
1. The heaviest TOTAL LOAD of all sets added together.
2. Progressively build to the heaviest SINGLE SET of 3.

Make note of your approach for future reference.
10 AM Workout of the Day:

"White"
5 Rounds For Time
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges
400m Run

Lunges completed with a 45/25 LBS bumper.

--

"Scaled White"
5 Rounds For Time:
2 Rope Lowers
7 Hanging Knee Raises
16 Walking Lunges
200m Run

--

Partner Variation:
5 Rounds For Time:
4 Rope Climbs
20 Toes to Bar
80 FT Overhead Walking Lunges
400m Run

Divide the reps between partners and complete the runs together.

Lunges completed with a 45/25 LBS bumper.
(13 minutes)
Handstand kick ups x5/5
5-10 Pull ups
10 KB Deadlifts
Run 200m
Five rounds for time:

100m Farmers Carry
15 Box Step Ups
40FT Handstand Walk

Farmers Carry are performed with 2 Kettlebells/ Dumbbells.
(10 minutes)
1 Halting Power Snatch
1 Overhead Squat
1 Power Snatch

Build up to a moderate load.
Every 1:30 x 5 rounds:
1 Halting Power Snatch
1 Power Snatch

Every 1:30 x 10 rounds:
1 Power Snatch

Build to a heavy single.

Cool down:
4:00 Pigeon Pose L-leg
4:00 Pigeon Pose R-leg
(12 minutes)
Straight thru on each arm:
8 DB Overhead Squats
6 Push Presses
6 DB Bent Over Rows
3 Turkish Get Ups

Then,

:20 Pistol hold, each leg

Goals:
-Find Push Press weight
-Find Pistol variation
Five rounds through,
3:00 of work, 1:00 of rest:

10 Pistols
10 Dumbbell Push Press
100 Single Unders

Pick up each round where you leave off.

Push presses are with TWO dumbbells.
(10 minutes)
1 Power Clean
1 Front Squat
2 Split Jerks

*Build up to a moderate working weight with KILLER technique & speed.
Every 1:30 x 5 rounds:
1 Power Clean
1 Split Jerk
1 Power Clean
1 Split Jerk

Every 1:30 x 8 rounds:
1 Clean & Jerk

Build to a heavy single.

Make sure the clean and the jerk look sharp before increasing the load.

Test:
500m row for time