Gym WODs

Monday Dec 03, 2018

(20 minutes)
Back squat 5-5-5-5

After each round:
10 Push ups
10 Scapular pull ups
3-5 Pull ups

Run 200m every other round.
15 minute AMRAP:

100m Farmers carry
40FT Seal walk
40FT Walking lunge
5-10 Strict pull ups

Count the mats for the seal walk/ lunge and the reps for pull ups.

Farmers carries are the price of admission each round ;-)

Saturday Dec 01, 2018

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

10:00AM WOD Drills:
(8 minutes)
Find a partner

Two rounds:
10 Medicine ball tosses
10 KB push presses
10 KB swings
Every 1:30 x10 rounds:
2 Power cleans
2 Front squats

Extra credit:
Three rounds of:
10 Weighted back extensions
5 Partner leg curls
In teams of two complete a
28 minute AMRAP of:

Row 500m \\ 200 Double unders OR 400 Single unders
40 Medicine ball partner tosses
40 Air squats
40 KB push press
40 KB swings

Thursday Nov 29, 2018

5 rounds through:
2:00 Row, run, jump rope
1:00 Overhead/ farmer carry
1:00 Plank/ FLR
1:00 Racked carry
1:00 Squat hold

Extra credit:
Accumulate 5:00 between hanging and holding a handstand.

Wednesday Nov 28, 2018

(12 minute EMOM)
:30 Straddle support
:30 Hang
Single leg deadlifts, R-side
:30 Straddle support
:30 Hang
Single leg deadlifts, L-side

*if you can perform a 1:00 hang, consider: active hang, single arm (4,3,2,1 fingers)

5:00 KB snatch review/ practice.
21-15-9 reps for time:
Kettlebell snatch, L-arm
Kettlebell snatch, R-arm
Strict pull ups

Tuesday Nov 27, 2018

(14 minutes)
2 Snatch shrugs
2 Halting power snatches
2 Snatch balances

Perform 2 overhead squats if snatch balance are out of reach.
Every 1:30 x10 rounds:
3 Power snatches

Extra credit:
Three rounds of:
10 Side plank powell raises L-arm
10 Side plank powell raises R-arm

Monday Nov 26, 2018

(18 minutes)
Back squat 5-5-5-5

After each round:
5 Scapular pull ups
5 Kip swings
5 Kipping toes to bar
10 Push ups
Row 8 calories

Your goal is 4 sets as heavy as possible.

Change weight as needed.
2:00 AMRAP x5 rounds:
Row 15/12 calories
Burpees
Toes to bar

Rest 2:00

*Partition between toes to bar and burpees for the remaining time.

Saturday Nov 24, 2018

9 am WOD Drills:
(10 minutes)
2 Clean shrug
2 Halting power clean
2 Front squats

*Keep the weight light and focus on your depth of catch.

10 am WOD Drills:
(10 minutes)
Two rounds:
10 Barbell lunges
:30 Handstand hold
5 Handstand push ups
10 Scapular pull ups
5 Strict pull ups
Run 200m

*find your HSPU variation
Every 1:30 x 12 rounds:

Part A (x6 rounds)
1 Clean shrug
1 Halting power clean
1 Power clean
1 Front squat

Part B (x6 rounds)
3 Power cleans
1 Front squat
*focus on a deep catch
In teams of 2

15 minute AMRAP:
400m Farmers carry
Then,
40 Barbell lunges
40 Handstand push ups
40 Strict pull ups
40 Hollow rocks

Rest 2:00

15 minute AMRAP:
400m Farmers carry
Then,
40 Barbell lunges
40 Handstand push ups
40 Strict pull ups
40 Hollow rocks

Each 15 minute AMRAP complete ONE farmers carry and spend the remaining time on the 40s.

Pick up on the second AMRAP where you left off on the first.

Friday Nov 23, 2018

(23 minutes)
Five rounds:
5 Narrow bench press
10 DB bent over row
10 Scapular pull ups
*5 Press*

Run 200m every other round

*building to workout weight
For time:
Run Ash/ Mill loop

10 Press
4 Rope climbs
8 Press
3 Rope climbs
6 Press
2 Rope climbs
4 Press
1 Rope climb
2 Press

Run Ash/ Mill loop

Score is total time and weight on press.

Go heavy enough that 10 reps unbroken will be challenging.