Gym WODs

Wednesday Jul 24, 2019

(15-18 minutes)
6-8 Landmine Presses, L-arm
6-8 Landmine Presses, R-arm
10 Kip Swings
3-5 Pull Ups
Row 1:00
"Jackie Fifteen"

15 minute AMRAP of:

Row 350/ 275m
20 Thrusters @ 45/35
10 Pull Ups

Mark your time each round.

Aim to stay consistent throughout the WOD.

Tuesday Jul 23, 2019

(10 minutes)
Starting with light sets of 3s...
Then medium-heavy sets of 2s and 1s...

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Build to something heavy, then drop down for your opening round.
"Bear Complex"

Over 20 minutes,
Complete 5 Rounds For Load:

7 cycles, unbroken:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Perform all 5 movements to complete 1 repetition of the complex.

Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round.

Increase weight each round.

Rest as needed between sets.

Score is max weight used for your 5th unbroken round.

Monday Jul 22, 2019

(15 minutes/ 5 rounds)

1-3 Rope Climbs
5/5 Handstand Kick Ups
2x Laps Overhead or Racked Carry

Treat the Rope Climbs like strength work.

Aim to control the ascent AND descent.

--

Options:
-Use Legs
-Legless Standing
-Legless Seated
-Legless Straddle
18 minute AMRAP:

15 Box Step Ups
40FT Handstand Walk
100m Farmer's Carry

Farmer's Carry performed with 2x heavy Kettlebell or Dumbbell.

Saturday Jul 20, 2019

9:00AM WOD Drills:
(12-15 minutes)
5 Odd Object Squats
5/5 Windmills
5 Pull ups

10 AM WOD Drills:
(10 minutes)
3 Squat Snatches
10 Kip Swings
3 MU/ Pull ups
5 Burpees
9:00AM WOD:
(20 minutes)

Human Squat 4-4-4-4-4-4

Or

Atlas Stone Squat 6-6-6-6-6-6

Carry your "object" 40FT after each set.
10 AM Workout of the Day:

"Amanda"
9-7-5 reps for time:

Ring Muscle Ups
Squat Snatches

Men: 135 LBS
Women: 95 LBS

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"Amanda Jr."
For time:
15-12-9 reps of:
Pull Ups

9-7-5 reps of:
Squat Snatch

@ 65-75 % of 1RM Squat Snatch

Thursday Jul 18, 2019

(8 minutes)
2 Power Clean + Push Jerk, paused

Build to working weight.
Every 1:30 x5 rounds:
2 Power Clean + Push Jerk, pause on both catches

Every 1:30 x8 rounds:
3 Power Clean + Push Jerk

Build to a heavy 3RM for today.

The reps MUST be touch and go to count toward a 3 rep max.

Wednesday Jul 17, 2019

(15 minutes)

7 Atlas Stone Deadlifts

Every other round:
10 Scapular Pull ups
:30/30 Side Plank
2:30 at station A, 2:30 at station B x3 rounds:

Station A:
5-10 Pull ups
40 FT bear crawl
120 FT racked carry

Station B:
10-15 Push ups
40 FT walking lunges
120 FT farmers carry

Racked and Farmers carries are with one KB.

As soon as you break your pull up or push ups set, move to the next movement.

Your score is the total number of pull ups and push ups completed during WOD.

Tuesday Jul 16, 2019

(8 minutes)
2 Power Snatch + Overhead Squats
Rest
1 Squat Snatch
Every 1:30 x4 rounds:
2 Power Snatch + Overhead Squat

Every 1:30 x4 rounds:
2 Squat Snatches

Full reset at the bottom

Every 1:30 x6 rounds:
1 Squat Snatch

If you have been consistent on Tuesdays and are feeling good, attempt a PR.

Otherwise, build up to a heavy single with GREAT technique.

Monday Jul 15, 2019

(15 minutes)
3 Press + 5 Push Press

Every Other Round:
5 DB Clean + Jerks
Foam Roll Lats
Jump rope / Row 1:00
Four rounds for time:

300 Single Unders // Row 350/275m
12 Dumbbell Hang Power Clean + Jerks
25 Air Squats
1:00 Plank

Saturday Jul 13, 2019

9:00AM WOD Drills:
(15 minutes)
3 Back Squat (human rack)
Partner Carry 40 FT
3 Turkish Get Ups

Toward the end, begin squatting humans.

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10 AM WOD Drills:
(15 minutes)
100 Single Unders / 30 Double Unders FAST
5 Power Clean + Push Jerk, cycled
10 Squatting Thoracic Rotations
1:00 Active Back Breathing
9:00AM WOD:
Over 20 minutes:

Partner Squat 3-3-3-3-3-3-3-3

OR

Odd Object Squat 5-5-5-5-5-5-5-5

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"Grace"

For time:

30 Clean & Jerks

RX Men : 135 LBS
RX Women : 95 LBS