Gym WODs

Wednesday Jun 05, 2019

(12 minutes)
Straight thru on each arm:
8 DB Overhead Squats
6 Push Presses
6 DB Bent Over Rows
3 Turkish Get Ups

Then,

:20 Pistol hold, each leg

Goals:
-Find Push Press weight
-Find Pistol variation
Five rounds through,
3:00 of work, 1:00 of rest:

10 Pistols
10 Dumbbell Push Press
100 Single Unders

Pick up each round where you leave off.

Push presses are with TWO dumbbells.

Tuesday Jun 04, 2019

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

*Build up to a moderate working weight with KILLER technique & speed.
Every 1:30 x 5 rounds:
1 Power Clean
1 Split Jerk
1 Power Clean
1 Split Jerk

Every 1:30 x 8 rounds:
1 Clean & Jerk

Build to a heavy single.

Make sure the clean and the jerk look sharp before increasing the load.

Test:
500m row for time

Monday Jun 03, 2019

Grab a partner and DB

Half: Row 2:00 Half: OH DB Carry Then, switch

Two rounds:
10 Push Ups
10 Ring Rows
10 Lunges

Mobility:
5 UpDownDogs
5 Table Top Hip Rotations, each direction
5 Kneel, squat, kneel transitions

WOD Drills:
(12 minutes)
10 Kip Swings
5 Chin ups
5 UpDownDogs
20FT Heavy OH Lunge, each arm
200m Run

Build up to the heaviest DB with the OH Lunge.
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.

Repeat from 5/1

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