Gym WODs

Tuesday Jan 08, 2019

(12 minutes)
Complete one cycle through in each of the 3 positions:
Clean shrug - High hang, hang, floor.
Clean pull - High hang, hang, floor.
Power clean - High hang, hang, floor.
(9 total reps)
Every 1:30 x 10 rounds:
3-Position Power Clean

Extra credit:
Three rounds:
10 Jefferson curls
10/10 Trap-3 raises

Monday Jan 07, 2019

(20 minutes)
Four rounds:
5 Front squats
5/5 Single leg good morning
10 Push ups
Run 200m

(5 minutes)
Build to deadlift weight.

@ 85-100% of front squat 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.

Saturday Jan 05, 2019

9:00AM WOD Drills:
(12 minutes)
2 Clean shrugs
2 Halting power cleans
2 Squat cleans

10:00AM WOD Drills:
(20 minutes)
Four rounds:
8 Narrow Bench press
5-10 Pull ups
Balance drills w/partner

*Run 200m every other round.
Every 1:30 x 5 rounds:
2 Squat cleans

Every 1:30 x 5 rounds:
1 Squat clean

Extra credit:
Three rounds of:
10/10 DB bent over rows
10/10 Trap-3 raises
"Coffland"

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

30 Push ups
800m Run

18 minute time cap.

-

If you finish before 18 minutes,
spend the remaining time:

100m Farmers carry
200m Run
20 Push ups

Thursday Jan 03, 2019

(12 minutes)
2 Snatch shrugs
2 Halting power snatches
2 Snatch push presses
2 Squat snatches
Every 1:30 x 5 rounds:
2 Squat snatches

Every 1:30 x 5 rounds:
1 Squat snatch

Extra credit:
Three rounds of:
5/5 KB overhead squat
15 2x KB deadlift

Wednesday Jan 02, 2019

16 minute EMOM:
5-10 Strict chin ups
Balance
5-10 Strict HSPU
Single leg good mornings
15 minute AMRAP:
1-2-3-4... Bar muscle up
2-4-6-8... Dumbbell push press
3-6-9-12... Dumbbell snatch
10-20-30... Double unders

Continue ascending for the entire 15 minutes.

Tuesday Jan 01, 2019

HAPPY NEW YEAR!

CLASS AT 12 PM ONLY TODAY.

--

Three rounds through:

2:00 Row
1:00 Bear crawl
1:00 Racked carry
1:00 Hang
2:00 Jump rope
1:00 FLR
1:00 Farmers carry
1:00 Handstand kick ups

THEN,

5:00 Stillness

Sit, stand, lay down.
5:00 focus on being still, focusing on your breathing and observing where you mind goes.

Saturday Dec 29, 2018

9:00AM WOD Drills:
(12 minutes)
2 Clean shrugs
2 Halting power cleans
2 High hang squat cleans

10:00am WOD Drills:
(8 minutes)
2x Laps overhead carry
5 KB presses
5 KB push presses
5 KB thrusters

Run 200m
Every 1:30 x 10 rounds:
2 Squat cleans

Extra credit:
Three rounds through:
8/8 DB bent over row
8 Weighted back extensions
In teams of 2,
30 minute AMRAP of:

(2x) KB racked carry \\ Run

Three rounds each of:
10 Sit ups
15 Ring rows
20 KB Thrusters

Pick a partner who will use the same weight KB as you.

Friday Dec 28, 2018

(18 minutes)
Four rounds:
3 Split jerks
10 Scapular push ups
5 DB split jerks
Row 200m
20 minute AMRAP:
20 Push ups
100m Farmers carry
10 DB split jerks
Row 300/250m
Rest 1:30

Perform the DB push jerks with 1 dumbbell that allow for unbroken sets. Switch arms each round.