Gym WODs

Monday Apr 22, 2019

16 minute EMOM:
2-5 Rope Chin Ups
3-5 Box Handstand Push Up
5 KB Push Press + 4 OH Lunges (switch arms each round)
Rest
Every 6:00 x3 rounds:
Run 400-500m
10 Kettlebell Push Press, L-arm
40FT Overhead Walking Lunge, L-arm
10 Kettlebell Push Press, R-arm
40FT Overhead Walking Lunge, R-arm

Choose a running distance and KB weight that allows you to complete each round in 3:00-4:00.

Aim to keep working time the same across all three rounds.

Saturday Apr 20, 2019

(8 minutes)
2 clean shrugs
2 power cleans
2 front squats
2 squat cleans

10:00AM WOD Drills
(10 Minutes )
Run 200m
5 kick ups
:30 handstand hold
Deep lunge routine

9:00AM WOD:
Every 1:30 x 5 rounds:

1 Clean Shrug
1 Squat Clean

Every 1:30 x5 rounds:

2 squat cleans

Strength:
To be completed within 15 minutes:
5-5-3-3-1-1 Back Squat

*Try to best your total load from 4/6.
In teams of 2,
25 minute AMRAP of:

40 Box Step Ups, total
40 FT Handstand Walk, each
40 Ring Rows, total
40 FT Walking Lunge, each
400m Farmers carry, total (2x 200m)

Friday Apr 19, 2019

(18 minutes)
Build up to your working weight on Push Jerk.

Then,

Six rounds:
2 Push Jerks

Every other round:
5 toes to bar
Run 200m
18 minute AMRAP of:

5 clean & jerks
10 Toes to Bar
Run 400m

Rest 1:30

Men use 135/ women use 85 LBs

Or scale to something you can touch and go unbroken.

Thursday Apr 18, 2019

Three rounds for continual movement:

2:00 Jump Rope
2:00 Turkish Get Up
2:00 Balance on Parallettes
2:00 Rowing
2:00 Farmers/ Overhead Carry
2:00 Pigeon Pose

Skill WOD:
Every 1:00 x10 rounds:
Double Under WOD A, B, or C

Monday Apr 15, 2019

16 minute EMOM:
2-5 Rope Chin Ups
3-5 Box Handstand Push Ups
5 Thrusters + row*
Rest

*build up to working weight.
Every 3:00 x5 rounds for total load:
5 Thrusters
Row 250/200m

Repeat from 3/11.

Try to complete all 5 rounds today with the load from your heaviest round back in March.

*The rows are designed to keep you moving - DO NOT SPRINT THESE :-)

Saturday Apr 13, 2019

9:00AM WOD Drills:
(8 minutes)
2 power cleans
2 front squats
2 squat cleans

10 AM WOD Drills:
(8 minutes)
1:00 hang (active)
8 wall balls
8 push ups
8 calorie row
Every 1:30 x 5 rounds:

1 Power Clean
1 Squat Clean

Every 1:30 x5 rounds:

2 squat cleans

Strength:
To be completed within 15 minutes:
5-5-3-3-1-1 Front Squats
In teams of 2-3, complete AMRAPs at each station:

10:00 max wall balls

Rest 2:00

5:00 Max Chin Ups
5:00 Max Burpees

Rest 2:00

10:00 max distance on the rower

One parter works at a time, you decide how you divy up the work.

Friday Apr 12, 2019

(20 minutes)
Build up to your working weight on Push Jerk.

Then,

Five rounds:
3 Push Jerks
5 HSPU or 5/5 DB snatches
2-5 Rope chin ups
Run 200m every other round
Three rounds for time:
Run 500m
12 Strict Handstand Push Ups
10 Dumbbell power Snatches, L-arm
10 Dumbbell power Snatches, R-arm

Choose a DB weight that allows for unbroken reps.

Thursday Apr 11, 2019

Three rounds for continual movement:

2:00 Jump Rope
2:00 Turkish Get Up
2:00 Balance on Parallettes
2:00 Rowing
2:00 Farmers/ Overhead Carry
2:00 Pigeon Pose

Skill WOD:
Every 1:00 x10 rounds:
Double Under WOD A, B, or C