Gym WODs

Thursday Oct 31, 2019

Every :90 x5 rounds:
2 Hang Power Snatch + Overhead Squat
*focus on strong catch, then squat

Every :90 x5 rounds:
2 Hang Snatches
*stick a deep landing

AUX WOD:
(10 minutes/ 3 rounds)
5 Jefferson curls
5 skin the cats
5 box handstand push ups

Wednesday Oct 30, 2019

Every 4:00 x4 rounds:
1-2 Rope Climbs
(3-5 Muscle Ups)
3 Thrusters
5x Shin Box + :10

Build to heavy 3 on Thrusters.

*Practice:
Double Unders
15 minute AMRAP:

1-2-3-4... reps:
Thruster

10-20-30-40... reps:
Double Unders
Planks (seconds)

Thrusters @ 65-75% of strength weight.

Tuesday Oct 29, 2019

(18 minutes/ 5 rounds)
5 Deadlifts

*Practice 5-10 reps each round:
Kip Swings
GHD Sit Ups
Wall Balls
For time:

20 GHD Sit Ups or 40 Sit Ups

Then,

40-30-20-10 reps of:
Wall Balls
Pull Ups / Push Ups*

*Partition the reps evenly between Pull Ups and Push Ups.

Monday Oct 28, 2019

Every 4:00 x4 rounds:
3-5 Handstand Push Ups
:15 Front Lever
20 Bumper rebounds
Active Pigeon x5 + :10
Starting every 10:00 x2 rounds:

Option A:
Row 500m
Run 400m
300 Single Unders
200m Farmers Carry

Option B:
Run 400m
Row 300m
200 Single Unders
100m Farmers Carry

Men: 28 KG Kettlebell
Women: 20 KG Kettlebell

Rest for the time remaining in 10:00.

Score is total time across both rounds.

Saturday Oct 26, 2019

Weightlifting Workout:

Every :90 x5 rounds:
2 Hang Power Snatch + Overhead Squat
*focus on strong catch, then squat

Every :90 x5 rounds:
2 Hang Snatches
*stick a deep landing


AUX WOD:
(10 minutes)
10 Cuban rotations
5 Jefferson curls
13 minutes @ 50% Warm Up:
:90 Row
3/3 Turkish Get-Ups
10 Kettlebell Swing
:30 Prayer stretch

Then,

2 rounds:
1:00 Foam Roll Lats
10/10 Scales
100m OH KB Carry

Then,

Take 7 minutes:
Build to a challenging set of 3 on deadlift.

Lastly,

2 rounds (@ WOD pace):
:60 Row
3 Deadlifts @ WOD weight
3 Kipping Handstand Push Ups
3 Deadlifts
3 Kipping Handstand Push Ups
Rest 2:00 between rounds


POST WOD:
(15 minutes continual movement)
3:00 Air bike or walk around building
10 Down-dog to Up-dog
1:30 Childs pose

Friday Oct 25, 2019

(15 minutes/ 4 rounds)
3/3 Turkish Get ups
5/5 Suitcase Deadlifts
5/5 Active Pigeon + :10
20 Bumper rebounds

Build to a challenging deadlift weight.
3:00 on, 1:30 off x4 rounds:

7 V-Ups
9 Box Jump Overs
11 Kettlebell Suitcase Deadlifts
150 Single Unders

Men: 24 KG, 24 inch box
Women: 16 KG, 16 inch box

Thursday Oct 24, 2019

Every :90 x5 rounds:
2 Hang Power Clean + Front Squat + Split Jerk
*focus on strong catch, then squat

Every :90 x5 rounds:
2 Hang Cleans + Split Jerk
*stick a deep landing

AUX WOD:
(10 minutes)
5 Jefferson curls
5 Skin the Cats
5 Handstand Push Ups (piked off box)

Tuesday Oct 22, 2019

Every 4:00 x4 rounds:
1-2 Rope Climbs
(3-5 Muscle Ups)
5 Thrusters
5x Shin Box + :10

*Practice:
Kip Swing + Bar Muscle Ups
For time:
500m Run
15 Bar Muscle Ups
500m Run
12 Bar Muscle Ups
500m Run
9 Bar Muscle Ups

Scale 1: CTB Pull Ups + Dips 1:1

Scale 2: Pull Ups + Push Ups 1:1

Partition scaled options as needed.

Monday Oct 21, 2019

Every 4:00 x4 rounds:
3-5 Handstand Push Ups
:15 Front Lever
Active pigeon x5 + :10

*Practice:
Kettlebell swings
Two rounds for time:
25 Kettlebell Swings
200 Single Unders
Hang*

25 Kettlebell Swings
350/275m Row
L-sit*

Hang for the same duration it takes to complete the 200 Single Unders.

L-sit for the same duration it takes to complete the Row.