Gym WODs

Wednesday Nov 21, 2018

(10 minutes)
Three rounds:
:20 Ring/ box support
10 Scapular pull ups
10 Kip swings
Row 10 calories FAST

*Find your dip/ chin up/ toes to bar variation.
30 minute AMRAP
21-42-63-42-... reps of:

Calorie row
Dips / Chin ups / Toes to bar

Split each set evenly between dips, chins, t2b

Example: Row 21 cal, 7 dips, 7 chin ups, 7 toes to bar.

Tuesday Nov 20, 2018

(10 minutes)
1 Snatch shrug
1 Halting power snatch
1 Snatch push press
1 Snatch balance
1 Overhead squat

*Keep the weight light and focus on your depth of catch.
Every 1:30 x12 rounds

Part A (x6 rounds)
1 Snatch shrug
1 Halting power snatch
1 Power snatch
1 Overhead squat

Part B (x6 rounds)
3 Power snatches
*focus on a deep catch

Extra credit:
2:00 pec/shoulder stretch each side

Then, three rounds:
10 DB Cuban rotations, L/R

Monday Nov 19, 2018

(20 minutes)
Five rounds
2 Front squats
5 DB hang squat cleans
5 L-sit to table tops

* Run 200m every other round.
15 minute AMRAP of:

Run 400m \\ 250 Single unders
15 Dumbbell hang squat cleans
20 Push ups

Perform with 2x dumbbells.

Use a weight that allows for 15 reps unbroken.

Friday Nov 16, 2018

(18 minutes)
Five rounds:
8 Narrow grip bench press

Every other round:
10 DB Hang power cleans
:30/:30 Samson stretch
100 Single unders
7:00 AMRAP of:
10 Dumbbell hang power cleans
40 FT Dumbbell walking lunge
15 Sit ups
20 Box step ups

Rest 3:00

7:00 AMRAP of:
10 Dumbbell hang power cleans
40 FT Dumbbell walking lunge
15 Sit ups
20 Box step ups

Thursday Nov 15, 2018

Five rounds through:
2:00 Row, Jump rope, Bike
1:00 Bumper overhead carry
1:00 Animal walk (crab, bear, gorilla, lizard)
1:00 FLR
1:00 Bumper front carry

Extra Credit:
Three rounds:
10 Powell raises, L-arm
10 Powell raises, R-arm

Use a 2.5 LBS - 10 LBS plate.

Wednesday Nov 14, 2018

(15 minutes)
Four rounds:
5-8 Dips
8 Kip swings
5 Pull ups
5 Dumbbell push press
Row 200m
Five rounds for time:
Row 300/250 \\ 200 Single unders
15 Dumbbell push press
10 Pull ups

Push presses are performed with 2 dumbbells at a weight that keeps your sets unbroken.

Tuesday Nov 13, 2018

(10 minutes)
1 Power clean
2 Push press
1 Push jerk

Building up to working weight.
Every :90 x 12 rounds:
2 Power clean + Push jerk

Extra credit:
Three rounds:
30 Suitcase Deadlifts each side
10 Arm bar rotations each side

Monday Nov 12, 2018

(20 minutes)

Front squat 3-3-3-3

Every other round:
:30 Handstand hold
5-10 Handstand kick ups
Run 200m
For time:
Run 800m
120 FT Handstand walk
60 Air squats
30 Hollow rocks

Run 500m
80 FT Handstand walk
40 Air squats
20 Hollow rocks

Run 400m
40 FT Handstand walk
20 Air squats
10 Hollow rocks

25 minute time cap.

Saturday Nov 10, 2018

900AM WOD Drills:
(10 minutes)
Build to working weight for the day.

10AM WOD Drills:
(3-5 minutes)
Find your partner.

Figure our working weights.
10 Rounds over 20 minutes:
2 Power snatches
2 Overhead squats

Extra credit:
(10 minutes)
Three rounds:
Powell raises, L-arm
Powell raises, R-arm

Then,

Three rounds:
10 Cross squats
10 Pallof's press, L-arm
10 Pallof's press, R-arm
30 minute AMRAP of:

100m Racked carry
80 FT Walking lunge
25 Push ups
25 Sit ups
80 FT Seal walk
25 Kettlebell swings
Run 200m

Rest 1:00