Gym WODs

Friday Sep 06, 2019

(8 minutes)
2 Halting Power Snatches
2 Snatch Push Press
2 Overhead Squats
3 Kneeling Jumps
Every 1:30 x 5 rounds:
2 Halting Power Snatch
2 Overhead Squats

'Halt' right above knees on each snatch.

Stick each power snatch for :02.

Every 1:30 x 5 rounds:
2 Power Snatch
2 Overhead Squats

Stick each power snatch for :02.

Post WOD:
Row 10:00 @ recovery pace

Then,

With a 10:00 clock:
Walk 800m
Jump Rope the remaining time

(Large groups can have half the group start on the walk, then switch at 10:00)

Thursday Sep 05, 2019

Every 3:30 x 5 rounds:

Push Press 5-5-5-5-5
Side to Side Swing :30

Practice between round:
20 Bumper rebounds
1-2 Box Jumps
5 DB Clean + Push Press
1:00 work/ 2:00 rest x5 rounds:

5 Strict Chin Ups
10 DB Clean + Push Press
Max Box Jumps

Men: 30 inch box
Women: 24 inch box

Wednesday Sep 04, 2019

(Every 3:00 x6 rounds)
Back Squat x1
5 Broad jump

:10 Lower on the Back Squat.

Yes... 10 seconds.

All 6 sets are at the same weight.

Practice between sets:
3/3 Handstand Kick Ups
20 Double Unders
Four rounds for time:
20 Wall Balls Unbroken
40 FT Handstand Walk
50 Double Unders

Choose a medicine ball weight and target height that allows for sets of 20 unbroken on each WB set.

Tuesday Sep 03, 2019

Every 4:00 x 4 rounds:
3-5 Ring Chin Ups
3-5 Skin the Cats
:30-60 Wall Facing Handstand

Practice between sets:
10 DB Hang Power Snatch
5/5 Windmills
150 Single Unders
Four rounds for time:

40 Reps split between:
Dumbbell Hang Power Snatch
Hollow Rocks

250 Single Unders after each round.

(Ex: 30 DB Snatch, 10 Hollow Rocks)

Monday Sep 02, 2019

15 minutes/ 4 rounds:
10 Reverse Barbell Lunges
40 FT Seal Walk
45 Second Hang
200m Run
25 minute AMRAP:

100m Farmer Carry
10 Push Ups
1 Rope Climb
40 FT Walking Lunge

200m Backpedal
20 Push Ups
2 Rope Climbs
80 FT Walking Lunge

400m Run
30 Push Ups
3 Rope Climbs
120 FT Walking Lunge

Can you complete 2 full rounds?

--

Partner Variation:
100m Farmer Carry
200m Backpedal
400m Run

After Each Round:
20/ 20 Push Ups
2/ 2 Rope Climbs
80/ 80 FT Walking Lunge

Complete the Carry, Backpedal and Run as a partnership.

Alternate on the push/ rope/ lunges.

Saturday Aug 31, 2019

9:00AM WOD Drills:
(8 minutes)
2 Hang Clean Shrugs + Hang Power Cleans
2 Front Squats
3/3 Scales

10 AM WOD Drills:
(12 minutes)
Run 200m
8 Overhead Squats
5-8 Pull Ups
20 Plank Shoulder Touches
Squat hold :45
9:00AM WOD:
Every 1:30 x2 rounds:
2 Hang Clean Shrugs + Hang Power Cleans

Every 1:30 x 3 rounds:
2 Hang Power Cleans

Every 1:30 x 5 rounds:
1 Hang Power Clean

Build to a 1 RM Hang Power Clean.

Keep the standards true for Hang Power.

Then,

Three rounds over 10 minutes:
8-10 Hanging Leg Raises (strict toes to bar)
8-10 Back Extensions
6 rounds for time:
10 Overhead Squats
10 Dips
400m Run // 400m Ruck

--

Partner variation:
4 rounds for time:

A: 12 Overhead Squats
B: L-sit
Then, switch.

15 Push ups each
Run/ Ruck 400m

The push ups and run/ruck are performed simultaneously.

Alternate each round who runs or rucks.

Friday Aug 30, 2019

Every 3:00 x4 rounds:
1-3 Rope Climbs
3-5 Dips
3-5 Front Squats*

*(Slowly) build to your opening Front Squat weight.
Over 20 minutes complete:

3-3-3-3-3-3-3

Front Squat, :03 lower, :03 pause

Add weight on every set.

Build to a 3RM.

Thursday Aug 29, 2019

(8 minutes)
2 Hang Snatch Shrug + Hang Power Snatch
2 Overhead Squats
3/3 Scales
Every 1:30 x 2 rounds:
2 Hang Snatch Shrug + Hang Power Snatch

Every 1:30 x 3 rounds:
2 Hang Power Snatch

Every 1:30 x 5 rounds:
1 Hang Power Snatch

Build to a heavy single.

Keep these Hang Power Snatches, please.

Catch with elbows locked out.

In a strong catch position, above a full squat.

Then.

For time:
10-8-6-4-2 reps fo:
Snatch Grip Deadlift

Alternating with,

50-40-30-20-10 reps of:
Double Unders

Use the same weight from your 1 RM Hang Power Snatch.

Wednesday Aug 28, 2019

Every 4:00 x4 rounds:
Each arm:
5 DB Press
5 DB Push Press
5 DB Push Jerk

8/8 DB Bent Over Row

Between sets:
5/5 Handstand Kick Ups
Row 1:00
Four rounds for time:

Row 300/250m
15 Dumbbell Jerks
40 FT Handstand Walk

Perform Jerks with a single Dumbbell.

Repeat from 8/7.

Aim to go heavier on DB Jerks by adding weight to a single DB or moving to 2x DBs with a heavier total load.

Can you still beat your old time?

Tuesday Aug 27, 2019

(Every 4:00 x4 rounds)
Front Squat, x3
Vertical Jump, x3-5

:03 Lower, :03 Pause, Explode up

*Add 2.5 - 5 LBS to last session.

Between sets:
10 Kip Swings
3-5 Toes to Bar
5-10 Push Ups
For time:
50 Push Ups
50 Box Step Ups
50 Toes to Bar

Partition the reps however you like.

Every 50 reps, stop and complete 35 Air Squats.

Finish with 35 Air Squats.