Gym WODs

Monday May 27, 2019

10 minutes:
8 Kip Swings
4 Pull ups
8 Push ups (Find a variation you can perform 20 UB)
Deep Lunge routine x2 each way
30 Bumper Jumps
Run 200m
"Murph"
For time:

1-Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1-Mile Run

"Murph/2"
For time:

800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run

"Murph Jr."
800m Run
50 Ring Rows
100 Box Push Ups
150 Air Squats
800m Run

Partition the reps as you see fit.

If you have a 20 LBS weight vest or body armor, wear it.

Saturday May 25, 2019

9:00AM WOD Drills:
(5 minutes)
3 Halting Power Snatches
3 Overhead Squats

Keep the weight light

10 AM WOD Drills:
(10 minutes)
Run 200m
10 KB Swings, American
10 Push ups
Row 15 calories
10 Push Press
Every 1:30 x5 rounds:
2 Halting Power Snatches

Halt above knees.

Every 1:30 x10 rounds:
2 Power Snatches
10 AM Workout of the Day:
Complete in teams of 2,
25 minutes AMRAP:

Run 400m, as a team
40 KB Swings, American
40 Ring Dips

Row 40 calories
40 KB Push Press, L-arm
40 KB Push Press, R-arm

Thursday May 23, 2019

Grab a jump rope and light/ medium KB.

:90 Jump rope
10 Windmills L-arm
3 Russian Baby Makers
:90 Jump rope
10 Windmills R-arm
3 Russian Baby Makers
:90 Jump Rope

--

Squatting knee pushes
Squatting thoracic rotations
Kneel to Squat to kneel

5:00 Foam rolling (2:30 each leg)

10:00 AMRAP:
25 KB Swings
5 Russian Baby Makers
:30 Hold in RBM
1:00 Plank

5:00 to build up to Front Squat weight.

--

Strength:
Every 2:30 x6 rounds:

Front Squat x3 @ 33X1 tempo

Add 5 LBS to last week.

Wednesday May 22, 2019

(10 minutes)
Row 8 calories
8 Kip Swings
4 Pull ups
4 Hang Power Snatch
Five rounds,
4:00 of work, 2:00 of rest:
Row 1:30 (calories)

Then, AMRAP of:
5 Pull Ups
7 Hang Power Snatch
10 Push Ups

Choose weights and movement variations that keep the reps unbroken.

Your score is the calories + reps of your lowest round.

Tuesday May 21, 2019

(10 minutes)
1 Power Clean
2 Split Jerks

*Build to working weight.

YOU DO NOT HAVE TO SWITCH LEGS THIS WEEK.
Every :90 x10 rounds:
1 Power Clean
1 Split Jerk
1 Power Clean
1 Split Jerk

*Add 5 LBS to last week.

Extra credit:
Three rounds:
10 Back Extensions
10 Hanging Knee Raises

Saturday May 18, 2019

9:00AM WOD Drills:
(8 minutes)
3 Stage Snatches
3 Overhead squats

10 AM WOD Drills:
(8 minutes)
8 Kip swings + 2-3 CTB Pull ups
8 Overhead Squats
8 Push ups
8 Calories rowing
9:00AM WOD:
Every 1:30 x5 rounds:
2 "Stage" Power Snatches

Every 1:30 x5 rounds:
2 Halting Power Snatches

Halt above knees.

Every 1:30 x5 rounds:
2 Power Snatches
10 AM Workout of the Day:
In teams of 2,
25 minute AMRAP of:

40 Jumping CTB Pull Ups
40 FT Seal Walk
40 Overhead Squats
40 FT Seal Walk
40 Calorie Row
40 FT Seal Walk
40 Burpees
40 FT Seal Walk

Alternate partners each Seal Walk.

The other sets of 40 are TOTAL for team.