Gym WODs

Monday Jul 01, 2019

(15-18 minutes)
Build to a 5RM Push Press

After other round:
10 Kip Swings
3 Toes to Bar practice
100 Single Unders

5RM needs to be cycled to count.
Five rounds for time:

10 Toes to Bar
10 Push Press
200 Single Unders

Push Press @ 60-70% of 5RM from Drills

Saturday Jun 29, 2019

9:00AM WOD Drills:
(5 minutes)
5 Snatch Grip Split Jerks
10 Squatting Knees over Toes
10 Squatting Thoracic Rotations

(10 minutes)
3-5 Overhead Squats
10 Dislocates
10 Pull Aparts

Build up to opening weight.

10 AM WOD Drills:
(15 minutes/4 rounds)
200 Single Unders
2 Lunge routine each side
8 Wall balls
1:30 Laying Breathing (count breaths)
9:00AM WOD:
Take 20 minutes to complete:

Overhead squat 5-5-5-5-5-5

Use partner "racks" to get the bars up to shoulder.

If you finish well before the 20 minute mark, attempt one set of 15 reps.
10 AM Workout of the Day:
"Karen"
For time:

150 Wall Balls

Men: 20 LBS medicine ball
Women: 14 LBS medicine ball

--

"Scaled Karen"
For time:

150 Medicine Ball Squats

--

"Partner Karen"
40-30-20-10 reps for time:

Wall Balls

While your partner completes their reps, complete 10 pull ups.

40/10, 40/10, 30/10, 30/10, 20/10, 20/10, 10/10, 10/10

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Recovery WOD (2 rounds):
2:00 Row
2:00 Pigeon Pose L-leg
2:00 Jump Rope
2:00 Pigeon Pose R-leg
1:00 Bear Crawl
1:00 Squat Hold

Friday Jun 28, 2019

(18 minutes)
Build to a 5RM Thruster out of the rack.

Every other round:
10 Scapular Pull Ups
1 Rope Climb
100 Single Unders

Compare loads to 5/31.
http://freerangeathlete.com/gym/freerangecrossfit/wods/11365
Three rounds for time:
15 Thrusters
3 Legless Rope Climbs

Thrusters @ 60-70% of 5RM from Drills.

One set of 15 Unbroken Thrusters should be possible fresh.

Thursday Jun 27, 2019

(8 minutes)
2 Power Clean + Push Press
Every 1:30 x 5 rounds:
2 Power Clean + Push Press

Pause in catch for :02.

Every 1:30 x 5 rounds:
2 Power Clean + Push Press

Cycle from Power Clean right into Push Press.

10 minutes:
10 Power Clean + Push Press

:90/90 Pigeon Pose between sets

Bar comes from the floor.

Cycle the reps smoothly.

Wednesday Jun 26, 2019

(12-15 minutes)
Practice Kipping
-Pull up
-CTB Pull up
-Bar Muscle up
-Ring Muscle up

10 Kip Swings
1-3 Singles of YOUR pulling movement

Every other round:
10 Hollow Rocks
10 Superman Extensions
Row 250m

Singles start standing on the floor for EACH rep.

Practice a solid approach and aggressive swing for each rep.
Four rounds for time:
Row 500/ 425m

After each round, complete the following gymnastics moves for the same time as the row took to complete.

Single leg balance
L-sit
Hang
Plank

Tuesday Jun 25, 2019

(8 minutes)
2 Power Snatch + Overhead Squats
-rest-
2 Power Snatch, TnG
Every 1:30 x 5 rounds:
2 Power Snatch + Overhead Squat

Every 1:30 x 5 rounds:
2 Power Snatch, TnG
1 Overhead Squat

10 minute AMRAP:
5 Strict Pull Ups

Monday Jun 24, 2019

(15 minutes)
Build to a heavy set of 3 Split Jerk from the floor.

Every other round:
3 Front Squats
5 Broad Jumps
10-8-6-4-2 reps for time:

Split Jerk
Front Squat

200 Single Unders after each round.

Barbell loaded to 70-80% of weight in drills.

Saturday Jun 22, 2019

9:00AM WOD Drills:
(12 minutes)
7 Sumo Deadlifts, up to opening weight.
10 Scales
10 Handstand Kick Ups
10 Dead Bugs

Goals:
1. Solid gymnastics practice.
2. Build to challenging opening weight for WOD.

10 AM WOD Drills:
(8 minutes - moving quickly)
10 Kip Swings
3-5 Pull ups
10 L-sit to Tabletop
5-10 Push Ups
5/5/5 Squat Routine
10 Air Squats

Goals:
1. Mobilize all the joints being used in WOD.
2. Elevate heart rate.
3. Determine your 'Body of Work' to be completed for ALL 30 ROUNDS.
9:00AM WOD:
20 minutes to complete:

15-12-9-6-3 Sumo Deadlift

Score to total load across all 5 sets.
10 AM Workout of the Day:
"Chelsea"

30 minute EMOM of:

5 Pull-Ups
10 Push-Ups
15 Air Squats

Friday Jun 21, 2019

16 minute EMOM:
Row
Overhead Carry
Dumbbell Snatch + Overhead Squat Practice
Squat hold / Duck Walk
10-9-8-7-6-5-4-3-2-1 reps for time:

Dumbbell Power Snatch L-arm
Dumbbell Power Snatch R-arm

Perform 1 Turkish Get Up after each arm is complete with the set.

(L-10+1, R-10+1, L-9+1, R-9+1, L-8+1, R-8+1, etc.)

Thursday Jun 20, 2019

(8 minutes)
3 Hang Power Clean + Push Press
3 Front Squats
Every 1:30 x5 rounds:
3 Hang Power Clean + Push Press

*Full reset after each HPC + PP

Add weight to last week.

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

Practice cycling the reps.

Add weight to last week.

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

Add weight to last week.

Sets must be unbroken to count.

We will repeat this each week, so leave some room for growth.

Aim for technique and proficiency on your reps.