Gym WODs

Tuesday May 14, 2019

(8 minutes)
1 Power Clean
1 Split Jerk, L-leg
1 Split Jerk, R-leg
Every 1:30 x 5 rounds:
1 Power Clean
1 Split Jerk, L-leg
1 Split Jerk, R-leg

Build up to your working weight for the 10 rounds.

Every 1:30 x 10 rounds:
1 Power Clean + Split Jerk L-leg
1 Power Clean + Split Jerk R-leg

Go 5 LBS heavier than last week and keep the same weight for all 10 rounds.

Monday May 13, 2019

16 minute EMOM:
6-10 Ring Push Ups OR 3-5 Ring Dips
8 DB Snatch + 8 DB OHS*
FAST Jump rope
Rest

*Switch arms each cycle through.
:90 of work/ :90 of rest x6 rounds:
10 Dumbbell Snatches L-arm
10 Dumbbell Snatches R-arm
Max Double Unders

*Your score is the dumbbell weight added to your double under reps.

Saturday May 11, 2019

9:00AM WOD Drills:
(8 minutes)
3 Stage Snatches
3 Overhead squats

10 AM WOD Drills:
(8 minutes)
Run 200m
5 DB C&J
:10/10 Pistol hold
5 Pistols
Every 1:30 x5 rounds:
3 Stage Snatches

*Keep the weight light and technical.

Every 1:30 x5 rounds:
3 Power snatches, pause above knee

*Build to working weight for final 5 rounds.

Every 1:30 x5 rounds:
3 Power Snatches

*Slightly heavier than last week.
Same weight for all 5 rounds*
10 AM Workout of the Day:
In teams of 2,
25 minute AMRAP of:

200m run
20 Pistols
20 Dumbbell Clean & Jerk

400m run
40 Pistols
40 Dumbbell Clean & Jerk

500m run
50 Pistols
50 Dumbbell Clean & Jerk

800m run
80 Pistols
80 Dumbbell Clean & Jerk

...

If you get this far, start back over at 200m.

The running is completed together as a team.

The reps are TOTAL reps, split between the two partners any way.

Dumbbell C & J are performed from a hang with TWO dumbbells.

Thursday May 09, 2019

5:00 AMRAP of:
25 KB swings
10/10 Suitcase KB Deadlifts
5 KB Russian Baby Makers
1:00 Plank

5:00 Foam Rolling IT Band, L-leg
5:00 Foam Rolling IT Band, R-leg

5:00 Wall stretch, total

5:00 AMRAP of:
25 KB swings
10/10 Suitcase KB Deadlifts
5 KB Russian Baby Makers
1:00 Plank

--

Strength:
Take 5:00 to build to squat weight.

Then,

Every 2:30 x6 rounds
Front Squat x3 @ 33X1 tempo

*Add 5 LBS to last week.

--

How to read tempo prescriptions for strength:
https://youtu.be/ILKVLG3bcuE

Wednesday May 08, 2019

(8 minutes)
10 Dead bugs
5 KB Snatches, L-arm
5 KB Snatches, R-arm
5 KB Squats
50 Single unders
8:00 AMRAP of,
5-10-15-20-... reps:

Kettlebell snatches, L-arm
Kettlebell snatches, R-arm
Kettlebell squats

*100 single unders after each round.

Rest 3:00.

Repeat for a total of 3 8:00 AMRAPs.

Start over each round and aim to achieve the same score each cycle.

Tuesday May 07, 2019

Agility ladder + drills

Grab a barbell.

7 Deadlifts
7 Clean Shrugs
7 Hang Power Cleans
7 Push press

Wrist stretch
10 Palm raises

Perform with both legs leading:
Review Split Stance position.
5 Drop drills to split position.

Then,

4/4 Split Jerks

(8 minutes)
1 Power Clean
1 Split Jerk L-leg
1 Split Jerk R-leg

*LIGHT, TECHNICAL WEIGHT
Every 1:30 x5 rounds:
Power Clean + Split Jerk L-leg
Power Clean + Split Jerk R-leg

Build to your working weight for the next segment.

Every 1:30 x10 rounds:

Power Clean + Split Jerk L-leg
Power Clean + Split Jerk R-leg

Saturday May 04, 2019

9:00AM WOD Drills:
(8 minutes)
3 Stage Snatches
3 Overhead squats

10 AM WOD Drills:
(10 minutes)
3 Deadlifts
2 Power Cleans
2 Thrusters
100 Single unders
Every 1:30 x5 rounds:
3 Stage Snatches

*Keep the weight light and technical.

Every 1:30 x5 rounds:
3 Power snatches, pause above knee

*Build to working weight for final 5 rounds.

Every 1:30 x5 rounds:
3 Power Snatches

*Same weight for all 5 rounds.
In teams of 2-3,
Complete a 25 minute AMRAP of:

9 Deadlifts
5 Power Cleans
3 Thrusters

Alternate partners after each round.

Each partner can have their own weight.

Sets must be performed unbroken to count.

Friday May 03, 2019

18 minutes:
3 Push Press

*Build to a heavy set of 3 from the rack.

Every other round:
5 Broad Jump Singles
10 Kip Swings + 5 Toes to Bar
Row 10 Calories
15 minute AMRAP:
5 Push press
30 Box Jump, Step Down
5 Push press
30 Air Squats
5 Push press
30 Calorie Row
5 Push press
30 Toes to Bar

Use 65-75% of 3RM Push Press from strength work.