Gym WODs

Thursday Jan 31, 2019

START OF NEW THURSDAY FORMAT.

OPEN GYM / RECOVERY WOD / AEROBIC CAPACITY

Recovery WOD

Three rounds of continual movement:
2:00 Row
1:00 Active pigeon pose L-leg
1:00 Active pigeon pose R-leg
2:00 Jump rope
1:00 Hang
1:00 Plank
2:00 Farmers carry
1:00 Four-point rotations L-side
1:00 Four-point rotations R-side
2:00 Racked carry
1:00 Balance L-leg
1:00 Balance R-leg

Monday Jan 28, 2019

(18 minutes)
Four rounds through:
3 Front squats
10 Single leg good mornings
10 KB swings
5 Downward dog to upward dog

*Run 200m every other round.
15 minute AMRAP w/
10-20-30-40... reps of:

Push ups
Kettlebell swings @ 24/16 KG

Complete a 400m after each round.

*Partition the reps between push ups/ KB swings as needed to move consistently.

Saturday Jan 26, 2019

9:00AM WOD Drills:
(12 minutes)
1 Snatch shrug
1 Hang power snatch
1 Power snatch

* Work on your depth in the catch position.

10:00AM WOD Drills:
(10 minutes/ 2-3 rounds)
Run 200m
8 DB squats
8 DB snatches
8/8 Single leg DL
8 Dead bugs
9:00AM WOD:
Every 1:30 x 10 rounds:
1 Hang power snatch
1 Power snatch

Extra credit:
Three rounds:
5 Snatch shrugs @ 100% of power snatch max
8 Cuban rotations
25 minute AMRAP of:
Run 400m as a team

Then for the rest of the WOD cycle thru,

20/20 Dumbbell squat
80/80 FT Seal walk
20/20 Ring rows
80/80 FT Walking lunge
20/20 Dumbbell snatch

200m run each

Thursday Jan 24, 2019

Three rounds of continual movement:
2:00 Row
1:00 Active pigeon pose L-leg
1:00 Active pigeon pose R-leg
2:00 Jump rope
1:00 Four-point rotations L-side
1:00 Four-point rotations R-side
2:00 Racked carry
1:00 Balance L-leg
1:00 Balance R-leg

Wednesday Jan 23, 2019

12 minute EMOM:
Handstand kick ups + holds
Kip swing/ Skin the cat
Single leg good mornings :30/30
L-sit :30
20 minute AMRAP of:
5 Strict chin ups
5 Handstand push ups
20 Air squats
5 Strict chin ups
5 Handstand push ups
20 Calorie row

Rest after the row as long as needed to keep 5/5s unbroken.

Tuesday Jan 22, 2019

(12 minutes)
1 Clean shrug
1 Hang power clean
1 Power clean

*Work on depth in your catch position.
Every 1:30 x 10 rounds:
1 Hang power clean
1 Power clean

Extra credit:
Three rounds:
5 Clean shrugs @ 100% of Power clean max
5/5 Trap-3 raises

Monday Jan 21, 2019

(18 minutes)
Four rounds:
3 Front squats
10 Empty bar deadlifts
10 Push ups
25 Double unders

Then,

Take 5 minutes to build to deadlift weight.
5 minute AMRAP of:
1 Deadlift
2 Burpees
2 Deadlifts
4 Burpees
3 Deadlifts
6 Burpees
4 Deadlifts
8 Burpees
...
Adding 1 Deadlift & 2 Burpees every round.

Repeat from 1/7.

Aim to go slightly heavier on deadlift and faster overall!