Gym WODs

Saturday Aug 10, 2019

9:00AM WOD Drills:
(10-12 minutes)
2 Hang Shrug + Hang Power Clean
2 Front Squats

*Build to working weight for all 10 rounds.

10 AM WOD Drills:
(10 minutes)
3 Squat Snatches
10 Scapular Pull Ups

Every other round:
Run 200m
Every 1:30 x 5 rounds:
2 Hang Clean Shrug + Hang Power Clean

(Shrug, HP Clean, Shrug, HP Clean)

Every 1:30 x5 round:
2 Hang Power Cleans

Keep the weight the same across all 10 sets.

Leave room to grow for the next 3 weeks.

Post WOD:
(10 minutes)
Foundation drills EMOM as a group - coach led.
Four rounds for time:
400m Run
3 Legless Rope Climbs
7 Squat Snatches

Squat snatches @ 60-70% of 1RM Squat Snatch.

Partner variation:
Four rounds for time:
400m Run together
4 Legless Rope Climbs, alternating reps
10 Squat Snatches, alternating reps

Friday Aug 09, 2019

Every 4:00 x6 rounds:
5 Push Jerks
100 Single Unders

Rounds 1,3,5:
5-8 Landmind Press, each arm

Rounds 2,4,6:
5-8 DB Bent Over Rows

Build to a heavy set of 5 Push Jerk.
For time:
10 Push Jerks
200 Single Unders
8 Push Jerks
200 Single Unders
6 Push Jerks
200 Single Unders
4 Push Jerks
200 Single Unders
2 Push Jerks
200 Single Unders

Jerks @ ~75-85% of 5RM.

Work very hard to keep these push jerks throughout the WOD.

Tuesday Aug 06, 2019

(10 minutes to build up to working weight)
2 Hang Snatch Shrugs + Hang Power Snatch
2 Snatch Push Presses
3/3 Scales
Every 1:30 x5 rounds:

2 Hang Snatch Shrugs + Hang Power Snatch

Every 1:30 x5 rounds:

2 Hang Power Snatches

Then,

3 minutes to practice DU.

7 minute cap:
"Flight Control"
Unbroken sets of
5-10-15-20-25-30-35-40-45-50
45-40-35-30-25-20-15-10-5 reps:

Double Unders

(Ex: 5 DU, stop, 10 DU, stop, 15... etc)

Only move on to the next rep scheme once you complete the previous set UNBROKEN.

Monday Aug 05, 2019

(20 minutes/ 5 rounds)
Landmine Press, x6-8 each arm
Dumbbell Bent Over Row, x6-8 each arm
10 Kip Swings
5 Overhead Squats

Build to a load on the OHS heavier than you will use in the WOD.
Six rounds for time:

5 Bar Muscle Ups
15 Overhead Squats

Overhead Squats @ 75/45 LBS

Saturday Aug 03, 2019

9:00AM WOD Drills/Strength:
10 90/90 Rotations
10 Squatting Thoracic Rotations
3 Front Squats
5 Pull Ups

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10 AM WOD Drills:
(10 minutes)
3/3 Handstand Kick Ups
3-5 Handstand Push Ups
3/3 Scales
8 Kettlebell Good Mornings
9:00AM Workout of the Day:
Every 3:00 x6 rounds:

Front Squat, x3
Vertical Jump, x3-5

(:03 Lower, :03 Pause)

9 AM Post WOD:
10 minute EMOM:

Foundation drills

Coach led.

--

10 AM Workout of the Day:

25 minute AMRAP:

100m Kettlebell Racked Carry
15 Kettlebell Swings
10 Handstand Push Ups

Rest 1:00 after each round.

Men: 24 KG Kettlebell
Women: 16 KG Kettlebell

Partner Variation:

25 minute AMRAP:
100m Racked Carry + 200m Run
100m Racked Carry + 200m Run
15 Kettlebell Swings
15 Kettlebell Swings
5 Handstand Push ups
5 Handstand Push Ups

No rest.

Friday Aug 02, 2019

(15-18 minutes)
1-3 Rope Climbs
3-5 Dips

Every other round:
10 Kip Swings
3-5 Pull Ups
20FT Duck Walk
Row 1:00
AMRAP for 3 rounds:

3:00 Row, calories
Rest :30
3:00 Cindy
Rest :30

Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

Score is all of the calories + all of the bodyweight reps.

Thursday Aug 01, 2019

(10-12 minutes)
2 Hang Shrug + Hang Power Clean
2 Front Squats

*Build to working weight for all 10 rounds.
Every 1:30 x 5 rounds:
2 Hang Shrug + Hang Power Clean

(Shrug, HP Clean, Shrug, HP Clean)

Every 1:30 x5 round:
2 Hang Power Cleans

Keep the weight the same across all 10 sets.

Leave room to grow for the next 3 weeks.