Gym WODs

Friday Feb 22, 2019

Every 1:30 x3:
2 Split jerks
2 Box jumps

Every 1:30 x5:
1 Split jerk

Come out of a rack.

If you were here last week and heavy singles felt solid, consider attempting heavier weight.

*BRIEF WOD*
Take 5 minutes to practice HSPU/ rope climbs/ Box jumps.
For time:
15 Box jumps @ 30/24
10 Handstand push ups
5 Rope climbs

12 Box jumps @ 30/24
8 Handstand push ups
4 Rope climbs

9 Box jumps @ 30/24
6 Handstand push ups
3 Rope climbs

6 Box jumps @ 30/24
4 Handstand push ups
2 Rope climbs

3 Box jumps @ 30/24
2 Handstand push ups
1 Rope climb

Thursday Feb 21, 2019

Grab two heavy kettlebells/ dumbbells.

2x laps farmers carry
1x lap bear crawl
Active pigeon review
Wall stretch review
Three rounds:
2:00 Row
1:00 Bear crawl
1:00 Hang
2:00 Active Pigeon Pose
2:00 Jump rope
1:00 Farmer carry L/R
1:00 Plank
2:00 Wall stretch L/R

Wednesday Feb 20, 2019

20 minute EMOM:
3-5 Skin the Cats
:20-30 Box support
5 Push press/ 5 Lunges
Jump rope
Four rounds for time:
300/250m Row \\ 200 Single unders
10 Hollow rocks
10 Push press
10 Barbell lunges

*Alternate between row/ single unders each round.

RX: pick a weight that allows both 10/10 to be completed straight through.

Advanced: pick a weight that requires a break between push press and lunges.

Tuesday Feb 19, 2019

(8 minutes)
2 Hang Snatch Shrugs
2 Hang Power Snatches
2 Overhead Squats
Every 1:30 x 10 rounds:
2 Hang Power Snatch + Overhead Squat

(1 set = HPSN, OHS, HPSN, OHS)

Strength:
(10 minutes)
3x5 Back squats

*Choose a weight that leaves room to grow.
(~75-80% of 1RM).
All three sets at the same weight.

Monday Feb 18, 2019

20 minute EMOM:
3-5 Chin ups
3-5 Dips
5/5 Light KB Snatches
1:00 Balance
Complete as many reps as possible in 18 minutes:
200m Run
20 Kettlebell Snatches
400m Run
40 Kettlebell Snatches
500m Run
50 Kettlebell Snatches
400m Run
40 Kettlebell Snatches
200m Run
20 Kettlebell Snatches

*if you can complete the full workout in under 18 minutes, your score is the total time, otherwise, your score is reps complete at 18 minutes.

Saturday Feb 16, 2019

9:00AM WOD Drills:
(8 minutes)
1 Power snatch
1 Hang power snatch
1 Overhead squat

10:00AM WOD Drills:
(10 minutes/ 2 rounds)
Run 200m
10 KB SDHP
10 KB Squats
10 KB Swings
5 Downward dog to upward dog
Every 1:30 x5 rounds:
1 Power snatch

Build to a heavy single.
Potentially attempt a PR if they feel good.

Extra credit:
Three rounds:
5/5 Elevated split squat
10 Back extensions
Complete in teams of 2,
Or as an individual
25 minute AMRAP:

10-20-30... reps of:
Sumo Deadlift High Pull
Kettlebell Squat
Kettlebell Swing, Russian
Bear Crawl, mats
Racked Carry 100m
(rest 1:30)

Reps are per teammate.
One partner works at a time.
Rest is option for teams; recommended for individuals.

Friday Feb 15, 2019

Every 1:30 x4:
2 Split jerks

Every 1:30 x4:
1 Split jerk

Come out of a rack.

On the singles, use something heavy but deliberately NOT A MAX today.

20 minute AMRAP of:
10 Box Jump Over
10 Dumbbell Push Press
40FT Dumbbell overhead walking lunge
Rest 1:00

DB Push Press are total reps.
Use the same arm on PP into the lunges.
Switch each round.

Wednesday Feb 13, 2019

18 minute EMOM:
3-5 Skin the cats
:20-30 Box/ ring supports
Balance L/R leg
Squat hold

3-5 minutes to practice muscle up variation.
15 minute AMRAP of:
Run 800m (2x 400m)
25 Air squats
10 Bar muscle ups
20 Air squats
5 Bar muscle ups
15 Air squats

Tuesday Feb 12, 2019

(8 minutes)
1 Power clean
1 Hang power clean
1 Front squat
Every 1:30 x5 rounds:
2 Power cleans
1 Front squat

Every 1:30 x5 rounds:
1 Power clean

Build to a heavy single.
Potentially attempt a PR if they feel good.

Strength:
(10 minutes)
Front squat 3-2-1

Complete all three sets as heavy as you can maintain perfect front squat technique.