Gym WODs

Wednesday Sep 18, 2019

Every 4:00 x4 rounds:
3-5 Chin Ups
3-5 Skin the Cats
:30-60 Wall facing Handstand

Practice between sets:
10 Kettlebell Snatches
3/3 Scales
For time

10-9-8-7... reps of:

Kettlebell Snatch L-arm
Kettlebell Snatch R-arm
Hollow Rocks

Alternating with

100-90-80-70... reps of:

Single Unders

Post time and KB load.

Tuesday Sep 17, 2019

Every 3:00 x6 rounds:
Back Squat x1 (:10 Lower)
Broad Jump x5

Practice between sets:
20 Bumper Rebounds
20 Double Unders
5/5 Windmills
10 minute AMRAP:
100 Double Unders
100m Overhead Carry
100 Double Unders
100m Racked Carry
100 Double Unders
100m Farmer's Carry

Performed with a single heavy KB.

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.