Gym WODs

Monday Aug 05, 2019

(20 minutes/ 5 rounds)
Landmine Press, x6-8 each arm
Dumbbell Bent Over Row, x6-8 each arm
10 Kip Swings
5 Overhead Squats

Build to a load on the OHS heavier than you will use in the WOD.
Six rounds for time:

5 Bar Muscle Ups
15 Overhead Squats

Overhead Squats @ 75/45 LBS

Saturday Aug 03, 2019

9:00AM WOD Drills/Strength:
10 90/90 Rotations
10 Squatting Thoracic Rotations
3 Front Squats
5 Pull Ups

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10 AM WOD Drills:
(10 minutes)
3/3 Handstand Kick Ups
3-5 Handstand Push Ups
3/3 Scales
8 Kettlebell Good Mornings
9:00AM Workout of the Day:
Every 3:00 x6 rounds:

Front Squat, x3
Vertical Jump, x3-5

(:03 Lower, :03 Pause)

9 AM Post WOD:
10 minute EMOM:

Foundation drills

Coach led.

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10 AM Workout of the Day:

25 minute AMRAP:

100m Kettlebell Racked Carry
15 Kettlebell Swings
10 Handstand Push Ups

Rest 1:00 after each round.

Men: 24 KG Kettlebell
Women: 16 KG Kettlebell

Partner Variation:

25 minute AMRAP:
100m Racked Carry + 200m Run
100m Racked Carry + 200m Run
15 Kettlebell Swings
15 Kettlebell Swings
5 Handstand Push ups
5 Handstand Push Ups

No rest.

Friday Aug 02, 2019

(15-18 minutes)
1-3 Rope Climbs
3-5 Dips

Every other round:
10 Kip Swings
3-5 Pull Ups
20FT Duck Walk
Row 1:00
AMRAP for 3 rounds:

3:00 Row, calories
Rest :30
3:00 Cindy
Rest :30

Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

Score is all of the calories + all of the bodyweight reps.

Thursday Aug 01, 2019

(10-12 minutes)
2 Hang Shrug + Hang Power Clean
2 Front Squats

*Build to working weight for all 10 rounds.
Every 1:30 x 5 rounds:
2 Hang Shrug + Hang Power Clean

(Shrug, HP Clean, Shrug, HP Clean)

Every 1:30 x5 round:
2 Hang Power Cleans

Keep the weight the same across all 10 sets.

Leave room to grow for the next 3 weeks.

Tuesday Jul 30, 2019

(18 minutes/ 5-6 rounds)

Front Squat, x3
Vertical Jump, x3-5

Every other round:
10 Scapular L-sit Push Ups (from seated)
Row 1:00

:03 Lower, :03 Pause on Front Squats
Four rounds for time:

Row 350/ 275m
80FT Overhead Walking Lunge
:30 L-sit

Overhead Lunge is performed with a single dumbbell.

Monday Jul 29, 2019

(15-18 minutes/ 5 rounds)
1-3 Rope Climbs
3-5 Dips

Every other round:
8 Dumbbell Snatches
8 Dumbbell Push Presses
100 Single Unders
15 minute AMRAP:

400m Run
10 Dumbbell Snatches, L-arm
10 Dumbbell Snatches, R-arm
200 Single Unders
10 Dumbbell Push Press, L-arm
10 Dumbbell Push Press, R-arm

Saturday Jul 27, 2019

9:00AM WOD Drills:
(8 minutes)
3 Power Cleans
5 Bench Press
5 Scapular Pull ups

10 AM WOD Drills:
(12 minutes)
7 Wall Balls
7 Sumo Deadlift High Pulls
7 Push Press
7 Box Jumps
Row 1:00
1:00 Breathing on your back
9:00AM WOD:
(30 minutes to complete everything)

3RM Power Clean, touch and go

3RM Narrow Grip Bench Press

Max Hang (in seconds)

Add all three numbers together for your total.
10 AM Workout of the Day:
"Fight Gone Bad"

3 Rounds For Total Reps,
1:00 at each station:

Wall Balls (20/14 lb)
Sumo Deadlift High-Pulls (75/55 lb)
Box Jumps (20 in)
Push Press (75/55 lb)
Row (calories)
Rest

Friday Jul 26, 2019

(18 minutes)
10-8-6-4-2 reps each arm:
Kettlebell Deadlifts
Kettlebell Windmill
Kettlebell Push Press

After each complete round:
10 Kip Swings
5 Toes to Bar
Run 200m
Three rounds for time:
Run 400m
21 Kettlebell Deadlifts
15 Toes to Bar

KB Deadlifts are performed with 2x kettlebells.

Thursday Jul 25, 2019

(18-20 minutes/ 5 rounds)
2 Power Snatches @ 70-80%
5 Standing vertical jumps
30 Bumper Rebounds

Full reset on each Power Snatch.
5:00 ARMAP of:
7 Hang Power Snatch
150 Single Unders

Rest 2:00

5:00 ARMAP of:
7 Hang Power Snatch
150 Single Unders

Start over at your second round and aim to match your score.