Gym WODs

Friday Jun 07, 2019

(13 minutes)
Handstand kick ups x5/5
5-10 Pull ups
10 KB Deadlifts
Run 200m
Five rounds for time:

100m Farmers Carry
15 Box Step Ups
40FT Handstand Walk

Farmers Carry are performed with 2 Kettlebells/ Dumbbells.

Thursday Jun 06, 2019

(10 minutes)
1 Halting Power Snatch
1 Overhead Squat
1 Power Snatch

Build up to a moderate load.
Every 1:30 x 5 rounds:
1 Halting Power Snatch
1 Power Snatch

Every 1:30 x 10 rounds:
1 Power Snatch

Build to a heavy single.

Cool down:
4:00 Pigeon Pose L-leg
4:00 Pigeon Pose R-leg

Wednesday Jun 05, 2019

(12 minutes)
Straight thru on each arm:
8 DB Overhead Squats
6 Push Presses
6 DB Bent Over Rows
3 Turkish Get Ups

Then,

:20 Pistol hold, each leg

Goals:
-Find Push Press weight
-Find Pistol variation
Five rounds through,
3:00 of work, 1:00 of rest:

10 Pistols
10 Dumbbell Push Press
100 Single Unders

Pick up each round where you leave off.

Push presses are with TWO dumbbells.

Tuesday Jun 04, 2019

(10 minutes)
1 Power Clean
1 Front Squat
2 Split Jerks

*Build up to a moderate working weight with KILLER technique & speed.
Every 1:30 x 5 rounds:
1 Power Clean
1 Split Jerk
1 Power Clean
1 Split Jerk

Every 1:30 x 8 rounds:
1 Clean & Jerk

Build to a heavy single.

Make sure the clean and the jerk look sharp before increasing the load.

Test:
500m row for time

Monday Jun 03, 2019

Grab a partner and DB

Half: Row 2:00 Half: OH DB Carry Then, switch

Two rounds:
10 Push Ups
10 Ring Rows
10 Lunges

Mobility:
5 UpDownDogs
5 Table Top Hip Rotations, each direction
5 Kneel, squat, kneel transitions

WOD Drills:
(12 minutes)
10 Kip Swings
5 Chin ups
5 UpDownDogs
20FT Heavy OH Lunge, each arm
200m Run

Build up to the heaviest DB with the OH Lunge.
25 minute AMRAP of:
5 Chin Ups
20 Push Ups
5 Chin Ups
20 Sit Ups
5 Chin Ups
80FT Overhead Walking Lunge
Run 800m // Row 800m

Overhead walking lunges are performed with a 45/25 LBS bumper plate.

Repeat from 5/1

Saturday Jun 01, 2019

9:00AM WOD Drills:
(5 minutes)
2 Halting Power Snatches

(5 minutes)
2 Power Snatches

*Build to working weight.

10 AM Warm up/ WOD Drills:
Find a partner to complete WOD with.

(13 minutes - first round as a group)

10 Dead Bugs
5 Russian Baby Makers
10 Sumo Deadlift High Pulls
10 Push Press
Row 10 calories or 10 Step ups
9:00AM WOD:
Every 1:30 x 10 rounds:
2 Power Snatches

Extra credit:
5-4-3-2-1 reps, alternating arms:
Turkish Get Ups
10 AM Workout of the Day:
"Partner Gone Bad"

10 minute AMRAP
10-20-30-40... reps of:

Wall Ball @ 20/14 LBS
Sumo Deadlift High Pull (KB)
Push Press (KB)
Box Step ups @ 24 inch
Row, calories

Rest 3:00

Repeat for 3 total rounds.

Score is lowest round.

Reps are TOTAL for your team.

Friday May 31, 2019

(15 minutes)
150 Single unders
10 Squatting thoracic rotations
10 Archer Pull Ups
5 Thrusters

Build to opening weight.
Take 20 minutes to complete:

Thruster 5-5-5-5-5-5-5

Score is total load of all seven sets.

Bars can come out of the rack.

This is a volume day.

Make all 7 sets as heavy as you can go from the very beginning.

Tuesday May 28, 2019

(10 minutes)
1 Power Clean
1 Front Squat
2 Split Jerks

*Build to working weight.
Every 1:30 x 10 rounds:
1 Power Clean
1 Split Jerk
1 Power Clean
1 Split Jerk

Extra Credit:
5-4-3-2-1 reps, alternating arms:

Turkish Get ups