Gym WODs

Tuesday Apr 09, 2019

(8 minutes)
2 power snatches
2 overhead squat
2 squat snatches
Every 1:30 x5 rounds:

1 Power Snatch
1 Squat Snatch

Every 1:30 x5 rounds:

2 squat snatches

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

Saturday Apr 06, 2019

9:00AM WOD Drills:
(8 minutes)
1 Clean Shrug
1 Power Clean
1 Front Squat
1 Squat clean

10 AM WOD Drills:
(10 minutes)
Row 8 Calories
5 Deadlifts
5 Lunges
5 Back Squat
5 Push ups
Every 1:30 x5 rounds:
1 Clean Shrug
1 Squat Clean

Every 1:30 x5 rounds:
2 Squat Clean

Strength:
Complete within 15 minutes:
5-5-3-3-1-1 Back Squat

Score is total load.
10 AM Workout of the Day:

With a 25 minute cap,

In teams of 2, complete,

50-40-30-20-10 reps of:

Back Squat
Deadlift
Barbell Lunge
Calorie Row

@ minutes 0:00, 5:00, 10:00, 15:00, 20:00 complete 30 Push Ups as a team.

Friday Apr 05, 2019

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

Then,

Four rounds:
5 Push Jerks
10 Kip Swings
5 DB C+J

*Run 200m every other round
For time:
Run 800m
15 Dumbbell Clean & Jerks
15 Pull ups
Run 500m
12 Dumbbell Clean & Jerks
12 Pull ups
Run 200m
9 Dumbbell Clean & Jerks
9 Pull ups

DB Clean & Jerks are performed with 2x dumbbells.

Thursday Apr 04, 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

Tuesday Apr 02, 2019

(8 minutes)
1 Snatch shrug
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
Every 1:30 x 5 rounds:
1 Snatch Shrug
1 Squat Snatch

Every 1:30 x 5 rounds:
2 Squat Snatch

Strength:
In 15 minutes, complete:
5-5-3-3-1-1 reps for max total load of:
Deadlift

Monday Apr 01, 2019

16 minute EMOM:
2-5 Rope Chin Ups
3-5 Box Handstand Push Ups
5 KB Push Presses + Row/ Jump rope
Rest
15 minute AMRAP of:
Row 500/425m OR 250 Single unders
10 Kettlebell Push Press
10 Hollow rocks

Perform the KB Push Press with 2x Kettlebells.

Saturday Mar 30, 2019

9:00AM WOD Drills:
(8 minutes)
2 Power Clean
2 Front Squat
2 Squat Clean

10 AM WOD Drills:
(8 minutes/ 2 rounds)
Row 8 Calories
8 Push ups
8 KB Swings
2 Rope pins
20 Box Rebounding Drills
Every 1:30 x 10 rounds:

1 Power Clean
1 Squat Clean

(Beginners please complete 2 Hang Power Clean + Front Squat)

Strength:
(12 minutes)
3x3 Back Squat

*Same weight as Tuesday
In teams of 2,
25 minute AMRAP of:

30 Calorie row, total
20 Burpees, total
15 American KB swings, each
10 Box Jumps 30/24, total
5 Rope Climbs, total