Gym WODs

Tuesday Sep 03, 2019

Every 4:00 x 4 rounds:
3-5 Ring Chin Ups
3-5 Skin the Cats
:30-60 Wall Facing Handstand

Practice between sets:
10 DB Hang Power Snatch
5/5 Windmills
150 Single Unders
Four rounds for time:

40 Reps split between:
Dumbbell Hang Power Snatch
Hollow Rocks

250 Single Unders after each round.

(Ex: 30 DB Snatch, 10 Hollow Rocks)

Monday Sep 02, 2019

15 minutes/ 4 rounds:
10 Reverse Barbell Lunges
40 FT Seal Walk
45 Second Hang
200m Run
25 minute AMRAP:

100m Farmer Carry
10 Push Ups
1 Rope Climb
40 FT Walking Lunge

200m Backpedal
20 Push Ups
2 Rope Climbs
80 FT Walking Lunge

400m Run
30 Push Ups
3 Rope Climbs
120 FT Walking Lunge

Can you complete 2 full rounds?

--

Partner Variation:
100m Farmer Carry
200m Backpedal
400m Run

After Each Round:
20/ 20 Push Ups
2/ 2 Rope Climbs
80/ 80 FT Walking Lunge

Complete the Carry, Backpedal and Run as a partnership.

Alternate on the push/ rope/ lunges.

Saturday Aug 31, 2019

9:00AM WOD Drills:
(8 minutes)
2 Hang Clean Shrugs + Hang Power Cleans
2 Front Squats
3/3 Scales

10 AM WOD Drills:
(12 minutes)
Run 200m
8 Overhead Squats
5-8 Pull Ups
20 Plank Shoulder Touches
Squat hold :45
9:00AM WOD:
Every 1:30 x2 rounds:
2 Hang Clean Shrugs + Hang Power Cleans

Every 1:30 x 3 rounds:
2 Hang Power Cleans

Every 1:30 x 5 rounds:
1 Hang Power Clean

Build to a 1 RM Hang Power Clean.

Keep the standards true for Hang Power.

Then,

Three rounds over 10 minutes:
8-10 Hanging Leg Raises (strict toes to bar)
8-10 Back Extensions
6 rounds for time:
10 Overhead Squats
10 Dips
400m Run // 400m Ruck

--

Partner variation:
4 rounds for time:

A: 12 Overhead Squats
B: L-sit
Then, switch.

15 Push ups each
Run/ Ruck 400m

The push ups and run/ruck are performed simultaneously.

Alternate each round who runs or rucks.

Friday Aug 30, 2019

Every 3:00 x4 rounds:
1-3 Rope Climbs
3-5 Dips
3-5 Front Squats*

*(Slowly) build to your opening Front Squat weight.
Over 20 minutes complete:

3-3-3-3-3-3-3

Front Squat, :03 lower, :03 pause

Add weight on every set.

Build to a 3RM.

Thursday Aug 29, 2019

(8 minutes)
2 Hang Snatch Shrug + Hang Power Snatch
2 Overhead Squats
3/3 Scales
Every 1:30 x 2 rounds:
2 Hang Snatch Shrug + Hang Power Snatch

Every 1:30 x 3 rounds:
2 Hang Power Snatch

Every 1:30 x 5 rounds:
1 Hang Power Snatch

Build to a heavy single.

Keep these Hang Power Snatches, please.

Catch with elbows locked out.

In a strong catch position, above a full squat.

Then.

For time:
10-8-6-4-2 reps fo:
Snatch Grip Deadlift

Alternating with,

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

Use the same weight from your 1 RM Hang Power Snatch.

Wednesday Aug 28, 2019

Every 4:00 x4 rounds:
Each arm:
5 DB Press
5 DB Push Press
5 DB Push Jerk

8/8 DB Bent Over Row

Between sets:
5/5 Handstand Kick Ups
Row 1:00
Four rounds for time:

Row 300/250m
15 Dumbbell Jerks
40 FT Handstand Walk

Perform Jerks with a single Dumbbell.

Repeat from 8/7.

Aim to go heavier on DB Jerks by adding weight to a single DB or moving to 2x DBs with a heavier total load.

Can you still beat your old time?

Tuesday Aug 27, 2019

(Every 4:00 x4 rounds)
Front Squat, x3
Vertical Jump, x3-5

:03 Lower, :03 Pause, Explode up

*Add 2.5 - 5 LBS to last session.

Between sets:
10 Kip Swings
3-5 Toes to Bar
5-10 Push Ups
For time:
50 Push Ups
50 Box Step Ups
50 Toes to Bar

Partition the reps however you like.

Every 50 reps, stop and complete 35 Air Squats.

Finish with 35 Air Squats.

Monday Aug 26, 2019

Every 3:30 x5 rounds:
1-3 Rope Climbs
3-5 Dips
3-5 DB Thrusters

*Hang/ Foam Roll Lats w/ remaining time.
10 rounds for reps of:

30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds

Men use 45 LBS
Women use 30 LBS

Set a target number of reps for each movement and aim to keep it consistent throughout the WOD.

This is a great WOD for 'normalizing' these two challenging movements.

Especially in preparation for the 2020 CF Open!

We will repeat this one in a month.

Saturday Aug 24, 2019

9:00AM WOD:
Every 1:30 x5 rounds:
2 Hang Snatch Shrugs + 2 Hang Power Snatches

Every 1:30 x5 rounds:
2 Hang Power Snatches

10 minute EMOM:
5 drills x2 cycles
1:00 Pigeon L-leg
1:00 Pigeon R-leg
1:00 DownToUpDog
1:00 Wide Stance Good mornings + hold
1:00 Wide Stance Rotations
10 AM Workout of the Day:
"Down and Back Chipper"
800-m run
30 HSPUs
30 DB thrusters
30 box jump-overs
30 power cleans
30 box jump-overs
30 DB thrusters
30 HSPUs
800-m run

Men use: 45 LBS Dumbbell, 115 LBS Bar
Women use: 30 LBS Dumbbell, 75 LBS Bar

Team Variation:
Same standards and reps, split the 30s between the two teammates. Run the 800ms together.

Friday Aug 23, 2019

Every 4:00 x 4 rounds:
Press, max reps
Push Press, max reps
Push Jerk, max reps
8/8 Dumbbell Bent Over Rows

Run, row, or jump rope 1:00 after each round.

Press for max reps, then without putting the bar down, complete max push press reps, then, max jerks.

Keep the integrity of the movements high.
For time:
500m Row
400m Run
300 Single Unders
200m Farmers Carry, HEAVY
100 Double Unders

Can you go sub 10?