Gym WODs

Saturday Sep 14, 2019

(8 minutes)
2 Halting Power Snatches
2 Overhead Squats
5 Internal Rotation Push Ups
Every 1:30 x 5 rounds:
2 Halting Power Snatches
2 Overhead Squats

Every 1:30 x 5 rounds:
2 Power Snatch + Overhead Squat

(PSN+OHS, PSN+OHS)

Then:
10 minutes:
:15-20 L-sit
:30-60 Hang
5 Harop Curls
Working with a partner...

Work 3:00/ Rest 3:00
AMRAP x6 rounds:

Pull ups 5-10
Run 200-500m
Max American Kettlebell Swings

Plank up to 1:00 during your rest intervals.

Score = Total Pull Ups + Lowest Swing Count + Shortest Plank Time

Friday Sep 13, 2019

(Every 3:00 x6 rounds)
Back Squat x1
Broad Jump x5

Practice between sets:
5 Deadlifts
3/3 Scales
1/1 Turkish Get up
Over 20 minutes:

Deadlift 10-10-10-10-10

*Build to a 1RM TGU on each arm.

Score = Five DL rounds + L arm 1RM + R arm 1RM

Thursday Sep 12, 2019

Every 4:00 x4 rounds:

3-5 Ring Chin Ups
3-5 Skin The Cats
:30-60 Wall-facing Handstand Hold

Practice between rounds:
Run 200m
3-5 Box Jump Overs
1-2 Muscle Ups
Three rounds
4:00 of work/ 2:00 of rest:

Run 500m

Then,

1-2-3-4-5... reps of:
Box Jump Over
Ring Muscle Up

Wednesday Sep 11, 2019

(8 minutes)
2 Halting Power Cleans
2 Front Squats
5-8 Internal Rotation Push Ups
Every 1:30 x 5 rounds:
2 Halting Power Cleans
2 Front Squats

Every 1:30 x 5 rounds:
2 Power Clean + Front Squat

Use a medium weight that allows for *some* growth over the remainder of the month.

Then,

10 minute AMRAP:
10 Ball Slams
20 Double Unders
:30 Hang

Rest as needed between sets.

Tuesday Sep 10, 2019

Every 3:30 x5 rounds:
Push Press x3
Side to Side Swing :30

Practice between sets:
:15/15 Pistol Hold 3-5 Pistols
3-5 Pistols
Row 200m

*All five sets of Push Press should be heavy.
Four rounds for time:
10 Strict Pull Ups (2x4)
20 Pistols
300/250 m Row

*Partition the Pull Ups & Pistols as needed each round.

Monday Sep 09, 2019

(Every 3:00 x6 rounds)
Back Squat x1 (:10 Lower)
5 Broad Jumps

Practice between sets:
1 Turkish Get Up
3 KB Thrusters
5 KB Swings
18-minute AMRAP:

Left arm:
3 Turkish Get Ups
7 Kettlebell Thrusters
10 One Arm Kettlebell Swings

Run 400m

Right arm:
3 Turkish Get Ups
7 Kettlebell Thrusters
10 One Arm Kettlebell Swings

250 Single Unders

Choose a kettlebell weight that allows for the 3-7-10 to be completed unbroken on each set.

Friday Sep 06, 2019

(8 minutes)
2 Halting Power Snatches
2 Snatch Push Press
2 Overhead Squats
3 Kneeling Jumps
Every 1:30 x 5 rounds:
2 Halting Power Snatch
2 Overhead Squats

'Halt' right above knees on each snatch.

Stick each power snatch for :02.

Every 1:30 x 5 rounds:
2 Power Snatch
2 Overhead Squats

Stick each power snatch for :02.

Post WOD:
Row 10:00 @ recovery pace

Then,

With a 10:00 clock:
Walk 800m
Jump Rope the remaining time

(Large groups can have half the group start on the walk, then switch at 10:00)

Thursday Sep 05, 2019

Every 3:30 x 5 rounds:

Push Press 5-5-5-5-5
Side to Side Swing :30

Practice between round:
20 Bumper rebounds
1-2 Box Jumps
5 DB Clean + Push Press
1:00 work/ 2:00 rest x5 rounds:

5 Strict Chin Ups
10 DB Clean + Push Press
Max Box Jumps

Men: 30 inch box
Women: 24 inch box

Wednesday Sep 04, 2019

(Every 3:00 x6 rounds)
Back Squat x1
5 Broad jump

:10 Lower on the Back Squat.

Yes... 10 seconds.

All 6 sets are at the same weight.

Practice between sets:
3/3 Handstand Kick Ups
20 Double Unders
Four rounds for time:
20 Wall Balls Unbroken
40 FT Handstand Walk
50 Double Unders

Choose a medicine ball weight and target height that allows for sets of 20 unbroken on each WB set.