Gym WODs

Monday Jan 20, 2020

(15 minutes/ 4 rounds)
2 Power Snatches
5-8 Ring Kip Swings
2 Power Snatches
2-3 Muscle Ups

Build to a Snatch weight that is 65-75% of 1RM Power Snatch.
For time:
20 Power Snatches
20 Muscle Ups

Reps can (and should) be partitioned any way.

Saturday Jan 18, 2020

Part A)
Every 1:30 x6 rounds @ 95% of 1RM:
1 Power Clean
1 Front Squat
1 Push Jerk

Part B)
Over 10 minutes, complete 5 rounds:
3 High Hang Squat Cleans

*work speed under the bar.

Part C)
Over 20 minutes complete 4 rounds:
7 Romanian Deadlift
5 Broad Jumps
Partner Medicine Ball Toss

Build to a moderate weight.

Part D)
3 rounds:
10 Jefferson Curls
1:00 Splits Hold
10-10-10 Straddle Lifts :-)

Friday Jan 17, 2020

(15 minutes/ 3-4 rounds)
10 Bridge Rotations
:30 Active Hang
:60 Splits Hold
5 DB Hang Power Clean

Run 200m every other round.
For time:
Run 800m
50 Dumbbell Hang Power Clean
15 Rope Climbs
Run 400m

Partition the DBHPC and RC as needed.

2x Dumbbells on the HPC.

Tuesday Jan 14, 2020

(15 minutes/ 4 rounds)
3 Hang Power Snatches
:30 Handstand Hold
3 Hang Power Snatches
20 Bumper Rebounds

Build to working weight.
Three rounds for time:
500m Run
15 Hang Power Snatch
15 Handstand Push Ups

Partition the HPSn and HSPU as needed.

Monday Jan 13, 2020

(15 minutes/ 4 rounds)
3-5 Chin Ups with a :03 Lower
:30 Single Leg JR + :30 Balance

Build to KB Push Press weight.
8:00 AMRAP:
1 Turkish Get Up, L-arm
5 Kettlebell Push Press, L-arm
1 Turkish Get Up, R-arm
5 Kettlebell Push Press, R-arm
100 Single Unders

Rest 2:00

8:00 AMRAP:
1 Turkish Get Up, L-arm
5 Kettlebell Push Press, L-arm
1 Turkish Get Up, R-arm
5 Kettlebell Push Press, R-arm
100 Single Unders

Add one Turkish Get Up each round.

Start back at 1-5-1-5-100 on the second AMRAP.

Saturday Jan 11, 2020

Part A:
Every 1:00 x 10 rounds:
1 Power Clean + Push Jerk @ 90%

Part B:
Every 1:00 x5 rounds:
3 Hang Squat Cleans

Part C:
(20 minutes/ 5 rounds)
Working with a partner:
3 Front Squats
6-10 Vertical Jumps
Partner Medicine Ball Toss

Add weight to last week (or build to a challenging 3 rep for the day)

Part D:
(3 rounds)
5 Jefferson Curls
10 Sissy Squats

Friday Jan 10, 2020

(20 minutes/ 4-5 rounds)
3-5 Pull Ups*
5/5 Active Pigeon Pose + :10
5/5 Bridge Rotations (https://youtu.be/ukN3AroUbso)
5 Burpees FAST
Rest 1:00

*Add weight to Pull Ups if possible.
10 minute AMRAP:
80FT Walking Lunge
1x Burpee for every step on the Lunges

Pick a pace and hold it strong for 10 minutes.