Gym WODs

Tuesday Jun 25, 2019

(8 minutes)
2 Power Snatch + Overhead Squats
-rest-
2 Power Snatch, TnG
Every 1:30 x 5 rounds:
2 Power Snatch + Overhead Squat

Every 1:30 x 5 rounds:
2 Power Snatch, TnG
1 Overhead Squat

10 minute AMRAP:
5 Strict Pull Ups

Monday Jun 24, 2019

(15 minutes)
Build to a heavy set of 3 Split Jerk from the floor.

Every other round:
3 Front Squats
5 Broad Jumps
10-8-6-4-2 reps for time:

Split Jerk
Front Squat

200 Single Unders after each round.

Barbell loaded to 70-80% of weight in drills.

Saturday Jun 22, 2019

9:00AM WOD Drills:
(12 minutes)
7 Sumo Deadlifts, up to opening weight.
10 Scales
10 Handstand Kick Ups
10 Dead Bugs

Goals:
1. Solid gymnastics practice.
2. Build to challenging opening weight for WOD.

10 AM WOD Drills:
(8 minutes - moving quickly)
10 Kip Swings
3-5 Pull ups
10 L-sit to Tabletop
5-10 Push Ups
5/5/5 Squat Routine
10 Air Squats

Goals:
1. Mobilize all the joints being used in WOD.
2. Elevate heart rate.
3. Determine your 'Body of Work' to be completed for ALL 30 ROUNDS.
9:00AM WOD:
20 minutes to complete:

15-12-9-6-3 Sumo Deadlift

Score to total load across all 5 sets.
10 AM Workout of the Day:
"Chelsea"

30 minute EMOM of:

5 Pull-Ups
10 Push-Ups
15 Air Squats

Friday Jun 21, 2019

16 minute EMOM:
Row
Overhead Carry
Dumbbell Snatch + Overhead Squat Practice
Squat hold / Duck Walk
10-9-8-7-6-5-4-3-2-1 reps for time:

Dumbbell Power Snatch L-arm
Dumbbell Power Snatch R-arm

Perform 1 Turkish Get Up after each arm is complete with the set.

(L-10+1, R-10+1, L-9+1, R-9+1, L-8+1, R-8+1, etc.)

Thursday Jun 20, 2019

(8 minutes)
3 Hang Power Clean + Push Press
3 Front Squats
Every 1:30 x5 rounds:
3 Hang Power Clean + Push Press

*Full reset after each HPC + PP

Add weight to last week.

Every 1:30 x5 rounds:
3 Hang Power Clean + Push Press

Practice cycling the reps.

Add weight to last week.

Post-WOD:
(10 minutes)
Three rounds through:
10 Hang Power Clean + Push Press

Add weight to last week.

Sets must be unbroken to count.

We will repeat this each week, so leave some room for growth.

Aim for technique and proficiency on your reps.

Wednesday Jun 19, 2019

(15 minutes)
10 Reverse Barbell Lunges
5 Table Top Transitions
:20 Ring Supports
3-5 Dips

Every other round:
Run or Row 200m

Goals:
1. Build to a heavy Barbell Lunge out of the rack.
2. Determine your Dip Variation - you should be able to complete at least 10 on your first set.
3. Elevate your heart rate before the WOD.
18 minute AMRAP of:

Run 400m // Row 400m
Max Strict Ring Dips

Perform on the high rings if possible.

Tuesday Jun 18, 2019

(8 minutes)
2 Hang Power Snatches
2 Overhead Squats
2 Snatch Push Press
Every 1:30 x5 rounds:
2 Hang Power Snatches
2 Snatch Push Press

Add weight to last week.

Every 1:30 x5 rounds:
2 Hang Power Snatches
2 Overhead Squats

Add weight to last week.

10:00 AMRAP:
5 Strict Pull Ups

*Complete as many rounds of 5 strict pull ups unbroken in 10 minutes.

Scale up or down as needed.

Avoid reaching failure.

Monday Jun 17, 2019

15 minutes

Build to a heavy set of 5 Back Squat

Every other round:
10 Handstand Kick Ups
3-5 Handstand Push Ups
75 Single Unders

Goals:
1. Find your 5 rep Back Squat weight, then drop down to 60-70% for WOD.
2. Find your Handstand Push Up variation.
10-8-6-4-2 reps for time:

Back Squat
Strict Handstand Push Ups

200 Single Unders after each set.

Use 60-70% of your 5 rep Back Squat.

Saturday Jun 15, 2019

9:00AM WOD Drills:
(18 minutes)

Spend 3:00 practicing each element.
Pigeon Pose
Scales
Handstand Kick Ups

Between movements, build up to opening deadlift weight.

10 AM WOD Drills:
(10 minutes/2-3 rounds)
Run 200m

Right into:
8 Overhead squats
8 Pull Aparts
8 Dislocates
8 Push ups

Build up to working weight.
9:00AM WOD:
Take 20 minutes to complete:

Deadlift 8-8-8-8-8-8

For total load.
"Nancy"

Five rounds for time:
400m Run
15 Overhead Squats

Men: 95 LBS
Women: 65 LBS

--

"Nancy Lite"

15 minute AMRAP:
200m Run
15 Overhead Squats, PVC or empty bar

Focus on perfect OHS technique.

--

"Team Nancy"

In teams of 2 complete
Four rounds for time:

400m Run as a team
15 Overhead Squats each

The runs are performed together.

The squats are performed one at a time.

Have the stronger runner squat first.

Friday Jun 14, 2019

(15 minutes)
Build to a 5RM Narrow Bench Press

After every other round:
10 Kip Swings
5 Pull ups
5 Box Jumps

Goals:
-Find your Box height and pull up variation for WOD.
4 Rounds For Time:

21 Bench Press
15 Pull Ups
9 Box Jumps

Bench Press @ 60% of Narrow Bench 5RM

Box Jumps @ 30/ 24 inches