Gym WODs

Saturday Jun 01, 2019

9:00AM WOD Drills:
(5 minutes)
2 Halting Power Snatches

(5 minutes)
2 Power Snatches

*Build to working weight.

10 AM Warm up/ WOD Drills:
Find a partner to complete WOD with.

(13 minutes - first round as a group)

10 Dead Bugs
5 Russian Baby Makers
10 Sumo Deadlift High Pulls
10 Push Press
Row 10 calories or 10 Step ups
9:00AM WOD:
Every 1:30 x 10 rounds:
2 Power Snatches

Extra credit:
5-4-3-2-1 reps, alternating arms:
Turkish Get Ups
10 AM Workout of the Day:
"Partner Gone Bad"

10 minute AMRAP
10-20-30-40... reps of:

Wall Ball @ 20/14 LBS
Sumo Deadlift High Pull (KB)
Push Press (KB)
Box Step ups @ 24 inch
Row, calories

Rest 3:00

Repeat for 3 total rounds.

Score is lowest round.

Reps are TOTAL for your team.

Friday May 31, 2019

(15 minutes)
150 Single unders
10 Squatting thoracic rotations
10 Archer Pull Ups
5 Thrusters

Build to opening weight.
Take 20 minutes to complete:

Thruster 5-5-5-5-5-5-5

Score is total load of all seven sets.

Bars can come out of the rack.

This is a volume day.

Make all 7 sets as heavy as you can go from the very beginning.

Tuesday May 28, 2019

(10 minutes)
1 Power Clean
1 Front Squat
2 Split Jerks

*Build to working weight.
Every 1:30 x 10 rounds:
1 Power Clean
1 Split Jerk
1 Power Clean
1 Split Jerk

Extra Credit:
5-4-3-2-1 reps, alternating arms:

Turkish Get ups

Monday May 27, 2019

10 minutes:
8 Kip Swings
4 Pull ups
8 Push ups (Find a variation you can perform 20 UB)
Deep Lunge routine x2 each way
30 Bumper Jumps
Run 200m
"Murph"
For time:

1-Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1-Mile Run

"Murph/2"
For time:

800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run

"Murph Jr."
800m Run
50 Ring Rows
100 Box Push Ups
150 Air Squats
800m Run

Partition the reps as you see fit.

If you have a 20 LBS weight vest or body armor, wear it.

Saturday May 25, 2019

9:00AM WOD Drills:
(5 minutes)
3 Halting Power Snatches
3 Overhead Squats

Keep the weight light

10 AM WOD Drills:
(10 minutes)
Run 200m
10 KB Swings, American
10 Push ups
Row 15 calories
10 Push Press
Every 1:30 x5 rounds:
2 Halting Power Snatches

Halt above knees.

Every 1:30 x10 rounds:
2 Power Snatches
10 AM Workout of the Day:
Complete in teams of 2,
25 minutes AMRAP:

Run 400m, as a team
40 KB Swings, American
40 Ring Dips

Row 40 calories
40 KB Push Press, L-arm
40 KB Push Press, R-arm

Thursday May 23, 2019

Grab a jump rope and light/ medium KB.

:90 Jump rope
10 Windmills L-arm
3 Russian Baby Makers
:90 Jump rope
10 Windmills R-arm
3 Russian Baby Makers
:90 Jump Rope

--

Squatting knee pushes
Squatting thoracic rotations
Kneel to Squat to kneel

5:00 Foam rolling (2:30 each leg)

10:00 AMRAP:
25 KB Swings
5 Russian Baby Makers
:30 Hold in RBM
1:00 Plank

5:00 to build up to Front Squat weight.

--

Strength:
Every 2:30 x6 rounds:

Front Squat x3 @ 33X1 tempo

Add 5 LBS to last week.

Wednesday May 22, 2019

(10 minutes)
Row 8 calories
8 Kip Swings
4 Pull ups
4 Hang Power Snatch
Five rounds,
4:00 of work, 2:00 of rest:
Row 1:30 (calories)

Then, AMRAP of:
5 Pull Ups
7 Hang Power Snatch
10 Push Ups

Choose weights and movement variations that keep the reps unbroken.

Your score is the calories + reps of your lowest round.