Gym WODs

Thursday May 09, 2019

5:00 AMRAP of:
25 KB swings
10/10 Suitcase KB Deadlifts
5 KB Russian Baby Makers
1:00 Plank

5:00 Foam Rolling IT Band, L-leg
5:00 Foam Rolling IT Band, R-leg

5:00 Wall stretch, total

5:00 AMRAP of:
25 KB swings
10/10 Suitcase KB Deadlifts
5 KB Russian Baby Makers
1:00 Plank

--

Strength:
Take 5:00 to build to squat weight.

Then,

Every 2:30 x6 rounds
Front Squat x3 @ 33X1 tempo

*Add 5 LBS to last week.

--

How to read tempo prescriptions for strength:
https://youtu.be/ILKVLG3bcuE

Wednesday May 08, 2019

(8 minutes)
10 Dead bugs
5 KB Snatches, L-arm
5 KB Snatches, R-arm
5 KB Squats
50 Single unders
8:00 AMRAP of,
5-10-15-20-... reps:

Kettlebell snatches, L-arm
Kettlebell snatches, R-arm
Kettlebell squats

*100 single unders after each round.

Rest 3:00.

Repeat for a total of 3 8:00 AMRAPs.

Start over each round and aim to achieve the same score each cycle.

Tuesday May 07, 2019

Agility ladder + drills

Grab a barbell.

7 Deadlifts
7 Clean Shrugs
7 Hang Power Cleans
7 Push press

Wrist stretch
10 Palm raises

Perform with both legs leading:
Review Split Stance position.
5 Drop drills to split position.

Then,

4/4 Split Jerks

(8 minutes)
1 Power Clean
1 Split Jerk L-leg
1 Split Jerk R-leg

*LIGHT, TECHNICAL WEIGHT
Every 1:30 x5 rounds:
Power Clean + Split Jerk L-leg
Power Clean + Split Jerk R-leg

Build to your working weight for the next segment.

Every 1:30 x10 rounds:

Power Clean + Split Jerk L-leg
Power Clean + Split Jerk R-leg

Saturday May 04, 2019

9:00AM WOD Drills:
(8 minutes)
3 Stage Snatches
3 Overhead squats

10 AM WOD Drills:
(10 minutes)
3 Deadlifts
2 Power Cleans
2 Thrusters
100 Single unders
Every 1:30 x5 rounds:
3 Stage Snatches

*Keep the weight light and technical.

Every 1:30 x5 rounds:
3 Power snatches, pause above knee

*Build to working weight for final 5 rounds.

Every 1:30 x5 rounds:
3 Power Snatches

*Same weight for all 5 rounds.
In teams of 2-3,
Complete a 25 minute AMRAP of:

9 Deadlifts
5 Power Cleans
3 Thrusters

Alternate partners after each round.

Each partner can have their own weight.

Sets must be performed unbroken to count.

Friday May 03, 2019

18 minutes:
3 Push Press

*Build to a heavy set of 3 from the rack.

Every other round:
5 Broad Jump Singles
10 Kip Swings + 5 Toes to Bar
Row 10 Calories
15 minute AMRAP:
5 Push press
30 Box Jump, Step Down
5 Push press
30 Air Squats
5 Push press
30 Calorie Row
5 Push press
30 Toes to Bar

Use 65-75% of 3RM Push Press from strength work.

Thursday May 02, 2019

Once through:
3:00 Foam Roll L-leg
3:00 Foam Roll R-leg
-
1:00 Russian KB Swings
1:00 KB Suitcase Deadlifts
1:00 KB Russian Baby Makers
-
3:00 Wall Stretch L-leg
3:00 Wall Stretch R-leg
-
1:00 Russian KB Swings
1:00 KB Suitcase Deadlifts
1:00 KB Russian Baby Makers
-
3:00 Foam Roll Thoracic Spine

Strength:
Every 2:30 x6 rounds
Front Squat x3 @ 33X1 tempo

Wednesday May 01, 2019

16 minute EMOM:
:10-15 Front Lever
10 Kip swings + 3 chin ups
1:00 Row // 1:00 Plank
Rest
25 minute AMRAP of:
5 Chin Ups
20 Push Ups
5 Chin Ups
20 Sit Ups
5 Chin Ups
80FT Overhead Walking Lunge
Run 800m // Row 800m

Overhead walking lunges are performed with a 45/25 LBS bumper plate.

Tuesday Apr 30, 2019

Every 1:30 x6 rounds:
1 Power Clean
3 Split Jerk

*Keep the weight light & technical for the split jerk.

*SWITCH LEADING LEGS EVERY 3 ROUNDS.

Every 1:30 x6 rounds:
3 Power Clean + Split Jerk

*Build to working weight.

Every 1:30 x6 rounds:
3 Power Clean + Split Jerk

*Same weight all 6 rounds.