Gym WODs

Wednesday Oct 10, 2018

(10-12 minutes)
Rope climb/ Muscle up drills

Between practice reps:
10 Kip swings
10 Single arm bench press
5:00 of work, 2:00 rest x 4 rounds:
80FT KB Overhead carry
5-10 Pull ups
5-10 Dumbbell bench press
200m Run

*score is total number of pull ups/ bench press reps.

Tuesday Oct 09, 2018

(20 minutes)
2-2-2-2-2 reps of:
Deadlift
Hang power clean
Barbell lunge

Every other round:
5 DB hang power clean
20 Double unders
1:30 of work, 3:00 of rest x6 rounds:
10 DB hang clean + Jerks
40FT DB OH walking lunge
Max double unders

Monday Oct 08, 2018

(20 minutes)
Push press 3-3-2-2-1-1

Every other round:
8 KB Swings
Row 200m

*Build to a heavy single.
7:30 AMRAP of:
Row 400/325m
40FT Seal walk
15 Kettlebell swings
15 Push ups

Rest 3:00

7:30 AMRAP of:
Row 400/325m
40FT Seal walk
15 Kettlebell swings
15 Push ups

Russian KB swings

Saturday Oct 06, 2018

(8 minutes/2 rounds)
5 SDHP
5 Front squats
5 Push jerks
:30 handstand hold
Run 200m
In teams of 2-3
Get as far as you can in 25 minutes
10-20-30-40... reps of:

Sumo deadlift high pulls
Front squats
Push jerks
Handstand walk

Every 5:00 run 200m as a team.

Complete SDHP and Push jerk with an empty bar.

Thursday Oct 04, 2018

(12 minutes)
5 Snatch DL
5 Snatch shrugs
5 Muscle snatches
5 Snatch Presses
5 Overhead squats
5 Snatch push presses
5 Good mornings

Then, build to opening weight.
Every 1:15 x12 rounds:
2 Power snatches
1 Overhead squat

Open heavier than last week.
Add weight every 3-4 rounds.

AUX WOD:
(10 minutes/ 4 rounds)
10 Back extensions
:30/:30 Side planks

Wednesday Oct 03, 2018

(12 minutes)
Drill Rope climb technique

Between drill sets:
:30 Handstand hold
:30 Scapular pull ups

*If you have mastered the rope pin, practice muscle up transitions on the rings.

Get stations set up for WOD.
20 minute EMOM:
5-10 Handstand push ups
Farmers carry 1:00
5-10 Chin ups
FLR :30

Score is the total HSPU and Chin ups completed.

Tuesday Oct 02, 2018

(15 minutes)
5-4-3-2-1 reps of:
Deadlift
Hang power clean
Barbell lunge, each leg

After each round:
20 Lateral bar hops
Row 10 calories
1:00 of work, 2:00 of rest x5 rounds
7 Deadlifts
7 Box jumps
Max calories rowing

Use the heaviest weight you completed during the barbell complex.

Monday Oct 01, 2018

(20 minutes)
Push press 3x3

After each round:
5-10 Pull ups
:30 Samson stretch each side
Run 200m

*Find the DB push press weight for WOD by end of drills.
Push press 3x3

Then,

15 minute AMRAP of:
Run 400m // 200 Single unders
12 DB Push presses
80 FT walking lunge