Gym WODs

Friday Jul 12, 2019

(12 minutes)
10 Kip Swings
3 Bar Muscle Ups
5 Kettlebell Snatches, each arm
8 Calories Rowing
Three round AMRAP
6:00 of work, 3:00 of rest:

10 Bar Muscle Ups
20 Kettlebell Snatches
80 FT Walking Lunges
Rowing for Calories

Thursday Jul 11, 2019

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

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

Every 1:30 x5 rounds:
2 Power Clean + Push Jerk, cycled

Complete 3 rounds in 10 minutes:
7 Power Clean + Push Jerk
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Pigeon Pose :90/90

Tuesday Jul 09, 2019

(8 minutes)
1 Power Snatch
2 Snatch Balances
Reset
1 Squat Snatch
Every 1:30 x4 rounds:

1 Power Snatch
2 Snatch Balances

Every 1:30 x8 rounds:

2 Squat Snatches

Full reset between reps.

Build weight every other round.

10 minutes AMRAP:
3-5 Kipping Pull Ups

Options:
-Kipping
-Chest to Bar
-Bar Muscle up
-Ring Muscle Up

Monday Jul 08, 2019

(12-15 minutes)
Kettlebell complex, L-arm
Kettlebell complex, R-arm
10 Handstand Kick Ups
3-5 Handstand Push Ups
Five rounds for time:
10 Kettlebell Squats
35 Double Unders
10 Handstand Push Ups
150 Single Unders

Perform KB Squats with 1 or 2 kettlebells.

Post time and KB weight to comments.

Saturday Jul 06, 2019

9 AM Drills:
(15 minutes)
10 Dead bugs
10 Scales
5-10 Strict Toes to Bar
5 Deadlifts

Build to opening weight.

--


10 AM WOD Drills:
(15 minutes)
Run 200m
15 KB Good Mornings
10 Kip Swings
1:30 Laying on your back breathing

Practice smooth movement from one drill to another.

Focus on keeping breathing smooth and heart rate below 80%.

Recover on the ground with breathing through nose.

Go right into the next round.
For total load in 20 minutes:

Deadlift 5-5-5-3-3-3-1-1-1

Score is all 9 rounds added together.

*THE BAR MUST BE LOWERED UNDER CONTROL ON FINAL REP TO COUNT.
"Helen"

Three rounds for time:

400m Run
21 American Kettlebell Swings 24/16 KG
12 Pull Ups

Thursday Jul 04, 2019

(8 minutes)
2 Power Clean + Push Jerk

Pause in the catch, then drive right into the Push Jerk.

Build to opening weight.
Every 1:30 x5 rounds:

2 Power Clean + Push Jerk

Pause on the catch of the PC, then drive directly into the PJ, pause on the catch again.

Every 1:30 x5 rounds:

2 Power Clean + Push Jerk

No pause on the catch.

10 minutes:
10 Power Clean + Push Jerk, cycled
1:30 Pigeon Pose, L
1:30 Pigeon Pose, R
10 Power Clean + Push Jerk, cycled
1:30 Pigeon Pose, L
1:30 Pigeon Pose, R
10 Power Clean + Push Jerk, cycled

"Team 1776"

1776 Burpees for time as an entire class.

Performed as an EMOM.

YOU pick your number / round.

The round only counts if you complete ALL of your reps that minute.

We work until the 1776 are complete.

Can we go sub-10?

Wednesday Jul 03, 2019

(15-18 minutes)
10 Barbell Lunges, reverse step

After every other round:
10 Handstand Kick Ups
10 Windmills
15 minute AMRAP:

100 M Farmers Carry
80 FT Walking Lunge
40 FT Handstand Walk

Use 2x Kettlebells or Dumbbells for the Farmers Carry.

Tuesday Jul 02, 2019

(8 minutes)
2 Power Snatch + Overhead Squats

Catch low and stick the reps.

Develop the skill and build to opening weight.
Every 1:30 x 5 rounds:

2 Power Snatch + Overhead Squat

Pause on your catch, then move right into breathe overhead squat.

Every 1:30 x5 rounds:

2 Squat Snatches

Full reset between reps.

10 minutes AMRAP:
5 Strict Pull Ups
5 Kip Swings
1-2 Kipping Pull ups

(Find your kipping pull variation to practice)