Gym WODs

Saturday Apr 27, 2019

9:00AM WOD Drills:
(8 minutes)
2 power cleans
2 front squats
2 squat cleans

10 AM WOD Drills:
(8 minutes)
200m run
5 down dog to up dog
10 kip swings
10 deep lunge rotations
Every 1:30 x5 rounds:

1 Power Clean
1 Squat Clean

Every 1:30 x5 rounds:

1 Squat Clean*

*Build to a heavy single.

Strength:
To be completed within 15 minutes:
5-5-3-3-1-1 Front Squat

*Aim to best your total load from 4/13.
10 AM Workout of the Day:
"Murph" Prep

Individuals:
5:00 of work, 2:30 rest, x4 rounds:
Begin each round with 400m run

Then, for the remaining time:

5 Pull Ups
10 Push Ups
15 Air Squats

-

Teams of 2:
Complete a 30 minute AMRAP:

Run @ 0:00, 6:00, 12:00, 18:00, 24:00

Then, alternate back and forth:

Then, for the remaining time:

5 Pull Ups
10 Push Ups
15 Air Squats

*If you cannot maintain unbroken reps, drop the scheme down to 4-8-12, or 3-6-9.

The goal is to stay consistent and UB throughout the whole WOD.

We're developing our Aerobic Capacity to be able to handle the long haul of Murph on Memorial Day.

Friday Apr 26, 2019

(18 minutes)
Build up to your working weight on Push Jerk.

Then,

Six rounds:
1 Push Jerks

Every other round:
2-3 Front squats
2-3 rope pins
100 single unders FAST
15 minute AMRAP,
1-2-3-4-5... reps of:

Press
Front Squat
Rope Climbs

*Complete 100 Single Unders after each round

Thursday Apr 25, 2019

Three rounds for continual movement:

2:00 Jump Rope
2:00 Turkish Get Up
2:00 Balance on Parallettes
2:00 Rowing
2:00 Farmers/ Overhead Carry
2:00 Pigeon Pose

Skill WOD:
Every 1:00 x10 rounds:
Double Under WOD A, B, or C

Wednesday Apr 24, 2019

16 minute EMOM:
:10-15 Tucked Front Lever
8 One Arm KBS + 20 DU (switch arms each round)
:30-60 Handstand Hold
Rest
Three rounds for time:
30 Double Unders
15 One Arm Kettlebell Swings, L-arm
30 Double Unders
15 One Arm Kettlebell Swings, R-arm
30 Double Unders
:30 L-sit

Kettlebell Swings are to eye-level.

Monday Apr 22, 2019

16 minute EMOM:
2-5 Rope Chin Ups
3-5 Box Handstand Push Up
5 KB Push Press + 4 OH Lunges (switch arms each round)
Rest
Every 6:00 x3 rounds:
Run 400-500m
10 Kettlebell Push Press, L-arm
40FT Overhead Walking Lunge, L-arm
10 Kettlebell Push Press, R-arm
40FT Overhead Walking Lunge, R-arm

Choose a running distance and KB weight that allows you to complete each round in 3:00-4:00.

Aim to keep working time the same across all three rounds.

Saturday Apr 20, 2019

(8 minutes)
2 clean shrugs
2 power cleans
2 front squats
2 squat cleans

10:00AM WOD Drills
(10 Minutes )
Run 200m
5 kick ups
:30 handstand hold
Deep lunge routine

9:00AM WOD:
Every 1:30 x 5 rounds:

1 Clean Shrug
1 Squat Clean

Every 1:30 x5 rounds:

2 squat cleans

Strength:
To be completed within 15 minutes:
5-5-3-3-1-1 Back Squat

*Try to best your total load from 4/6.
In teams of 2,
25 minute AMRAP of:

40 Box Step Ups, total
40 FT Handstand Walk, each
40 Ring Rows, total
40 FT Walking Lunge, each
400m Farmers carry, total (2x 200m)

Friday Apr 19, 2019

(18 minutes)
Build up to your working weight on Push Jerk.

Then,

Six rounds:
2 Push Jerks

Every other round:
5 toes to bar
Run 200m
18 minute AMRAP of:

5 clean & jerks
10 Toes to Bar
Run 400m

Rest 1:30

Men use 135/ women use 85 LBs

Or scale to something you can touch and go unbroken.

Thursday Apr 18, 2019

Three rounds for continual movement:

2:00 Jump Rope
2:00 Turkish Get Up
2:00 Balance on Parallettes
2:00 Rowing
2:00 Farmers/ Overhead Carry
2:00 Pigeon Pose

Skill WOD:
Every 1:00 x10 rounds:
Double Under WOD A, B, or C