Gym WODs

Wednesday Jun 19, 2019

(15 minutes)
10 Reverse Barbell Lunges
5 Table Top Transitions
:20 Ring Supports
3-5 Dips

Every other round:
Run or Row 200m

Goals:
1. Build to a heavy Barbell Lunge out of the rack.
2. Determine your Dip Variation - you should be able to complete at least 10 on your first set.
3. Elevate your heart rate before the WOD.
18 minute AMRAP of:

Run 400m // Row 400m
Max Strict Ring Dips

Perform on the high rings if possible.

Tuesday Jun 18, 2019

(8 minutes)
2 Hang Power Snatches
2 Overhead Squats
2 Snatch Push Press
Every 1:30 x5 rounds:
2 Hang Power Snatches
2 Snatch Push Press

Add weight to last week.

Every 1:30 x5 rounds:
2 Hang Power Snatches
2 Overhead Squats

Add weight to last week.

10:00 AMRAP:
5 Strict Pull Ups

*Complete as many rounds of 5 strict pull ups unbroken in 10 minutes.

Scale up or down as needed.

Avoid reaching failure.

Monday Jun 17, 2019

15 minutes

Build to a heavy set of 5 Back Squat

Every other round:
10 Handstand Kick Ups
3-5 Handstand Push Ups
75 Single Unders

Goals:
1. Find your 5 rep Back Squat weight, then drop down to 60-70% for WOD.
2. Find your Handstand Push Up variation.
10-8-6-4-2 reps for time:

Back Squat
Strict Handstand Push Ups

200 Single Unders after each set.

Use 60-70% of your 5 rep Back Squat.

Saturday Jun 15, 2019

9:00AM WOD Drills:
(18 minutes)

Spend 3:00 practicing each element.
Pigeon Pose
Scales
Handstand Kick Ups

Between movements, build up to opening deadlift weight.

10 AM WOD Drills:
(10 minutes/2-3 rounds)
Run 200m

Right into:
8 Overhead squats
8 Pull Aparts
8 Dislocates
8 Push ups

Build up to working weight.
9:00AM WOD:
Take 20 minutes to complete:

Deadlift 8-8-8-8-8-8

For total load.
"Nancy"

Five rounds for time:
400m Run
15 Overhead Squats

Men: 95 LBS
Women: 65 LBS

--

"Nancy Lite"

15 minute AMRAP:
200m Run
15 Overhead Squats, PVC or empty bar

Focus on perfect OHS technique.

--

"Team Nancy"

In teams of 2 complete
Four rounds for time:

400m Run as a team
15 Overhead Squats each

The runs are performed together.

The squats are performed one at a time.

Have the stronger runner squat first.

Friday Jun 14, 2019

(15 minutes)
Build to a 5RM Narrow Bench Press

After every other round:
10 Kip Swings
5 Pull ups
5 Box Jumps

Goals:
-Find your Box height and pull up variation for WOD.
4 Rounds For Time:

21 Bench Press
15 Pull Ups
9 Box Jumps

Bench Press @ 60% of Narrow Bench 5RM

Box Jumps @ 30/ 24 inches

Thursday Jun 13, 2019

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

Stick the clean landing and pause before push press

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

Practice cycling the reps.

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

Wednesday Jun 12, 2019

(15 minutes)

Build to a 3 rep max Strict Press out of the rack.

After every other set:
Active Hang :30-45
Row 150m

...
For time:

30 Strict Presses

Row 300/250m after each break.

Presses @ 80-90% of 3RM and come from the floor.

Post load to comments.

Tuesday Jun 11, 2019

(8 minutes)
2 Hang Power Snatches
2 Overhead Squats
2 Snatch Push Press
Every 1:30 x5 rounds:
2 Hang Power Snatches
2 Snatch Push Press

Every 1:30 x5 rounds:
2 Hang Power Snatches
2 Overhead Squats

10:00 AMRAP:
5 Strict Pull Ups

*Complete as many rounds of 5 strict pull ups unbroken in 10 minutes.

Scale up or down as needed.

Avoid reaching failure.

Monday Jun 10, 2019

(15 minutes)
10 Russian KB Swings
5 American KB Swings
5 Russian Baby Makers
10 Dead Bugs

Practice Double Unders 2:00 after each round.

Goal:
-Find KB weight and double under variation for WOD by the end of drills.
50-40-30-20-10 reps for time:

American Kettlebell Swings
Double Unders

1:00 Plank after each round.

Terminate your plank if you stop before 1:00.

Add 2x the time remaining to your total score at the end of the WOD.

Saturday Jun 08, 2019

9am WOD Drills:
(12 minutes)
15 KB Swings
5 Russian Baby Makers
:30 KB Squat Hold
10 Thoracic Rotations
3 Front Squats

Build to your opening weight.

10 am WOD Drills:
(12-15 minutes)
Squat-Lunge routine x2 each side
Run 200m
10 Kip Swings
5 Toes to Bar
10 OH walking lunges
9am Workout of the Day:
(20 minutes)
3-3-3-3-3-3-3
Front Squat

*approach this WOD one of two ways:
1. The heaviest TOTAL LOAD of all sets added together.
2. Progressively build to the heaviest SINGLE SET of 3.

Make note of your approach for future reference.
10 AM Workout of the Day:

"White"
5 Rounds For Time
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges
400m Run

Lunges completed with a 45/25 LBS bumper.

--

"Scaled White"
5 Rounds For Time:
2 Rope Lowers
7 Hanging Knee Raises
16 Walking Lunges
200m Run

--

Partner Variation:
5 Rounds For Time:
4 Rope Climbs
20 Toes to Bar
80 FT Overhead Walking Lunges
400m Run

Divide the reps between partners and complete the runs together.

Lunges completed with a 45/25 LBS bumper.