Gym WODs

Saturday Mar 30, 2019

9:00AM WOD Drills:
(8 minutes)
2 Power Clean
2 Front Squat
2 Squat Clean

10 AM WOD Drills:
(8 minutes/ 2 rounds)
Row 8 Calories
8 Push ups
8 KB Swings
2 Rope pins
20 Box Rebounding Drills
Every 1:30 x 10 rounds:

1 Power Clean
1 Squat Clean

(Beginners please complete 2 Hang Power Clean + Front Squat)

Strength:
(12 minutes)
3x3 Back Squat

*Same weight as Tuesday
In teams of 2,
25 minute AMRAP of:

30 Calorie row, total
20 Burpees, total
15 American KB swings, each
10 Box Jumps 30/24, total
5 Rope Climbs, total

Friday Mar 29, 2019

(18 minutes)
Build up to your working weight on Push Jerk.

Then,

Four rounds:
5 Push Jerks
2-5 Rope Pull ups
20 Double unders
1:00 of work,
2:00 of rest x5 rounds:

10 Push Ups
10 Wall Balls
Max Double Unders

Score is total double unders.

Thursday Mar 28, 2019

Three cycles of continual movement:

2:00 Balance on Parallettes
1:00 Racked Carry
1:00 Bear Crawl
1:00 Farmers carry
2:00 Jump Rope
Jog/Walk 800m

Skill WOD:
Every 2:00 x6 rounds:
:15-30 Kip swing

Keep building that base!

Tuesday Mar 26, 2019

(8 minutes)
2 Power snatch
2 Snatch push press
2 Overhead squats
2 Squat snatch
Every 1:30 x 10 rounds:

1 Power Snatch
1 Squat snatch

(Beginners please complete 2 Hang Power Snatch + Overhead Squat)

Strength:
(12 minutes)
3x3 Back Squat

*Add weight to last week.

Saturday Mar 23, 2019

(8 minutes)
2 Power Clean + Front Squat
2 Squat Cleans
9:00AM WOD:
Every 1:30 x10 rounds:

2 Squat Cleans

(Beginners, please continue practicing hang power cleans + front squats)

Strength:
(12 minutes)

Back Squat 3x5

*Same weight as Tuesday.
Open WOD 19.5

33-27-21-15-9 reps for time of:

Thrusters
Chest-to-bar pull-ups

Men use 95 LBS, Women use 65 LBS

Time cap: 20 minutes

Friday Mar 22, 2019

(20 minutes)
Build up to working weight, then...

Four rounds:
5 Narrow Grip Bench Press
3-5 Chin ups
5 OHS or 8 KB Swing
150 Single unders

Add weight to last week.

Same weight for all 4 sets.

Slow lower :04. Fast off the chest!
Three rounds for time:
Run 400m
10 Overhead Squats
200 Single Unders
15 Kettlebell Swings

Use a 45/35 LBS bar for Overhead Squats.
Use a 20/12KB kettlebell for Russian KB Swings.

Thursday Mar 21, 2019

Three rounds through:
2:00 Balance on parallette
1:00 Racked carry (2x KB)
1:00 Bear crawl
2:00 Jump rope
1:00 Racked carry (2x KB)
Jog & walk 800m

Jog to Ash/Ellis corner. Walk to Mill. Jog to driveway. Walk to gym.

Keep the Jog & Walk at a very sustainable pace and embrace the walk.

Skill WOD:
:30 of work, 1:30 of rest x6 rounds:
Kip swing

Choose between variation A, B, C.

(You should be able to clear all 6 rounds with variation A before B before C)
See explanation here.

Skill WOD A:
Every 2:00 x6 rounds:
:15-30 Kip Swing

Skill WOD B:
Every 2:00 x6 rounds:
1-2x Chin Over Hold :02 + :10 Kip Swing

Skill WOD C:
Every 2:00 x6 rounds:
:10-20 Butterfly Kip Swing

Wednesday Mar 20, 2019

20 minute EMOM:
:30-60 Handstand hold
3-5 Skin the Cats
5 Kip Swings + 5 KB DL + 40FT Farmers
Jump rope
Rest
20 minute AMRAP:

12 KB Deadlifts + 1 Lap Farmers Carry
12 Hollow rocks + 12 Pull ups

8 KB Deadlifts + 2 Laps Farmers Carry
8 Hollow rocks + 8 Pull ups

4 KB Deadlifts + 3 Laps Farmers Carry
4 Hollow rocks + 4 Pull ups

Rest 2:00