Gym WODs

Tuesday Jul 30, 2019

(18 minutes/ 5-6 rounds)

Front Squat, x3
Vertical Jump, x3-5

Every other round:
10 Scapular L-sit Push Ups (from seated)
Row 1:00

:03 Lower, :03 Pause on Front Squats
Four rounds for time:

Row 350/ 275m
80FT Overhead Walking Lunge
:30 L-sit

Overhead Lunge is performed with a single dumbbell.

Monday Jul 29, 2019

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

Every other round:
8 Dumbbell Snatches
8 Dumbbell Push Presses
100 Single Unders
15 minute AMRAP:

400m Run
10 Dumbbell Snatches, L-arm
10 Dumbbell Snatches, R-arm
200 Single Unders
10 Dumbbell Push Press, L-arm
10 Dumbbell Push Press, R-arm

Saturday Jul 27, 2019

9:00AM WOD Drills:
(8 minutes)
3 Power Cleans
5 Bench Press
5 Scapular Pull ups

10 AM WOD Drills:
(12 minutes)
7 Wall Balls
7 Sumo Deadlift High Pulls
7 Push Press
7 Box Jumps
Row 1:00
1:00 Breathing on your back
9:00AM WOD:
(30 minutes to complete everything)

3RM Power Clean, touch and go

3RM Narrow Grip Bench Press

Max Hang (in seconds)

Add all three numbers together for your total.
10 AM Workout of the Day:
"Fight Gone Bad"

3 Rounds For Total Reps,
1:00 at each station:

Wall Balls (20/14 lb)
Sumo Deadlift High-Pulls (75/55 lb)
Box Jumps (20 in)
Push Press (75/55 lb)
Row (calories)
Rest

Friday Jul 26, 2019

(18 minutes)
10-8-6-4-2 reps each arm:
Kettlebell Deadlifts
Kettlebell Windmill
Kettlebell Push Press

After each complete round:
10 Kip Swings
5 Toes to Bar
Run 200m
Three rounds for time:
Run 400m
21 Kettlebell Deadlifts
15 Toes to Bar

KB Deadlifts are performed with 2x kettlebells.

Thursday Jul 25, 2019

(18-20 minutes/ 5 rounds)
2 Power Snatches @ 70-80%
5 Standing vertical jumps
30 Bumper Rebounds

Full reset on each Power Snatch.
5:00 ARMAP of:
7 Hang Power Snatch
150 Single Unders

Rest 2:00

5:00 ARMAP of:
7 Hang Power Snatch
150 Single Unders

Start over at your second round and aim to match your score.

Wednesday Jul 24, 2019

(15-18 minutes)
6-8 Landmine Presses, L-arm
6-8 Landmine Presses, R-arm
10 Kip Swings
3-5 Pull Ups
Row 1:00
"Jackie Fifteen"

15 minute AMRAP of:

Row 350/ 275m
20 Thrusters @ 45/35
10 Pull Ups

Mark your time each round.

Aim to stay consistent throughout the WOD.

Tuesday Jul 23, 2019

(10 minutes)
Starting with light sets of 3s...
Then medium-heavy sets of 2s and 1s...

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Build to something heavy, then drop down for your opening round.
"Bear Complex"

Over 20 minutes,
Complete 5 Rounds For Load:

7 cycles, unbroken:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Perform all 5 movements to complete 1 repetition of the complex.

Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round.

Increase weight each round.

Rest as needed between sets.

Score is max weight used for your 5th unbroken round.

Monday Jul 22, 2019

(15 minutes/ 5 rounds)

1-3 Rope Climbs
5/5 Handstand Kick Ups
2x Laps Overhead or Racked Carry

Treat the Rope Climbs like strength work.

Aim to control the ascent AND descent.

--

Options:
-Use Legs
-Legless Standing
-Legless Seated
-Legless Straddle
18 minute AMRAP:

15 Box Step Ups
40FT Handstand Walk
100m Farmer's Carry

Farmer's Carry performed with 2x heavy Kettlebell or Dumbbell.

Saturday Jul 20, 2019

9:00AM WOD Drills:
(12-15 minutes)
5 Odd Object Squats
5/5 Windmills
5 Pull ups

10 AM WOD Drills:
(10 minutes)
3 Squat Snatches
10 Kip Swings
3 MU/ Pull ups
5 Burpees
9:00AM WOD:
(20 minutes)

Human Squat 4-4-4-4-4-4

Or

Atlas Stone Squat 6-6-6-6-6-6

Carry your "object" 40FT after each set.
10 AM Workout of the Day:

"Amanda"
9-7-5 reps for time:

Ring Muscle Ups
Squat Snatches

Men: 135 LBS
Women: 95 LBS

--

"Amanda Jr."
For time:
15-12-9 reps of:
Pull Ups

9-7-5 reps of:
Squat Snatch

@ 65-75 % of 1RM Squat Snatch