Gym WODs

Tuesday Mar 19, 2019

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

2 Squat Snatch

(Beginners, please continue training hang power snatch + overhead squat).

Strength:
(12 minutes)
Back Squat 3x5

*add weight to last week.

Monday Mar 18, 2019

20 minute EMOM:
3-5 Handstand Push ups
3-5 Chin Ups (same as last week)
3 Push Press + Row
Rest 2:00

*Use the rest period to slowly add weight to your bar to prepare for the WOD.
Every 3:00 x5 rounds for total load:

5 Push Press
Row 250/200m

Your score is the total load added up across all 5 rounds.

*You must complete the row before 3:00 for the round to count.

Piked Box HSPU Variations

Saturday Mar 16, 2019

9:00AM WOD Drills:
(8 minutes)
2 Hang Power Cleans + Front squats
2 Hang squat cleans
Every 1:30 x 10 rounds:

2 Hang Squat Cleans

(Beginners, please stick with 2 Hang Power Clean + Front Squat)

Strength:
(12 minutes)

Back Squat 5x3

*Same weight as Tuesday.
OPEN WOD 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees
Men snatch 95 lb. Women snatch 65lb.
Time cap: 12 minutes

Friday Mar 15, 2019

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

Four rounds:
5 Narrow Grip Bench Press
3-5 Chin Ups
20 Rebounding jumps

Add weight to last week.

Same weight for all 4 sets.

Slow lower :04. Fast off the chest!


-

Then, take 5 minutes to load up the press weight for the WOD.
15 minute AMRAP of:
1,2,3,4,5,6... Press

After each round:
10 Box jumps
10 Sit ups

Press @ ~85% of press metric

Thursday Mar 14, 2019

Three rounds through:
2:00 Wall stretch
1:00 Farmers carry (2x KB)
1:00 Bear crawl
1:00 Racked carry (1x KB)
2:00 Jump rope
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

Tuesday Mar 12, 2019

(8 minutes)
2 Hang Power Snatch + OHS
2 Hang Squat Snatch
Every 1:30 x10 rounds:

2 Hang Squat Snatches

(Beginners, please stick with 2x Hang Power Snatch + Overhead squats)

*add weight to last week

Strength:
(12 minutes)
Back squat 3x5

*Add weight to last week.

Monday Mar 11, 2019

20 minute EMOM:
3-5 Chin ups
Deep lunge stretch
3-5 Dips
5 Thrusters + Row
Rest

*Build weight each round on thrusters.
Every 3:00 x5 rounds for load:
5 Thrusters
Row 250/200m

Your weight can change each round.

Your score is the total load for all 5 sets added together.

You must complete the row in order for your weight to count for that round.

Saturday Mar 09, 2019

9:00AM WOD Drills:
(8 minutes)

2 Hang Power Cleans
2 Front Squats
2 Hang Squat Cleans
9:00AM WOD:
Every 1:30 x 10 rounds:

2 Hang squat cleans

(Beginners please stick with 2x hang power clean + front squats)

Strength:
(12 minutes)

Back squat 3x5

*same weight as Tuesday
OPEN WOD 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
50-lb. dumbbell, 24-in. box

Time cap: 10 minutes

Men use 50 LBS dumbbell, Women use 35 LBS dumbbell

Friday Mar 08, 2019

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

Four rounds:
6 Narrow Grip Bench Press
3-5 Chin Ups
50 High knee single unders

Same weight for all 4 sets.

Slow lower :04. Fast off the chest!

-

Then, take 5 minutes to load up the hang power clean weight for the WOD.
15 minute AMRAP of:
1,2,3,4,5,6... Hang power cleans

After each round:
10 Hollow rocks
100 Single unders

Press @ ~85% of press metric