Gym WODs

Thursday Sep 20, 2018

(12 minutes)
5 Deadlifts
5 Clean shrugs
5 Power cleans
5 Front squats
5 Push press
5 Good mornings

Then,

Build up to a challenging 2 rep weight.
(Something you can still add to)
Every 1:15 x 12 rounds:
2 Power cleans

*Add weight every 3-5 rounds.

AUX WOD:
(10 minutes/ 4 rounds)
10 Good mornings, very light
:30/:30 Side plank

Wednesday Sep 19, 2018

(Take 3 minutes to get set up)

12 minute EMOM:
1-2 Rope climbs
3 Turkish get ups
:30 Step ups
Over 10 minutes:
Run 800m
Then AMRAP of:
10 Push ups
15 Sit ups
20 Air squats

Rest 3:00

Repeat the 10 minute AMRAP.

Your score is the lower of the two AMRAPs.

Saturday Sep 15, 2018

(10 minutes/ 2-3 rounds)
200m run
Each arm:
5 DB presses
5 DB jerks
5 DB thrusters
*start light and build up weight on DBs
In teams of 2-3
27 minute AMRAP of:
5 DB press
7 DB jerks
9 DB thrusters
20 Step ups

Complete all the DB reps with L-arm, then with R-arm, THEN complete one set of step ups.

Teams of 2 rotate after partner completes the entire sequence.

Teams of 3 rotate after partner completes the DB work.

Friday Sep 14, 2018

(20 minutes)
Bench press 5-5-5-5-5

Rounds 1,3,5:
10 Kip swings
5 Chin ups
10 Dislocates
Run 200m
Bench press 5-5-5-5-5

Then,

Three rounds* for time:
10-15 Chin ups
20 Overhead squats
Run 400m

Overhead squats are completed with an empty bar.
Go fast on these.

Thursday Sep 13, 2018

(10 minutes)
7 Deadlifts
7 Clean shrugs
7 Presses
7 Front squats
7 Push presses
7 Good mornings
7 Back squats

Then,

Build up to power clean weight
Every 1:30 x 15 rounds:

Rounds 1-3:
3 Deadlifts
3 Clean shrugs
1 Power clean

Rounds 4-15:
3 Power cleans
1 Front squat

AUX WOD:
10 minutes or 4 rounds
5-10 Partner leg curls
15 Hollow rocks

Wednesday Sep 12, 2018

(10 minutes)
Drill technique:
HSPU
OR
Rope climbs

*After each round:
20 Double unders
:30 Handstand hold
10 Scapular pull ups
20 minute EMOM:
2 Rope climbs
:30 Double unders
5-10 Handstand push ups
:30 FLR

Rest 4:00. Then,

5 minute AMRAP
5-10-15-20-25... reps of:
Burpees
Kettlebell swings

Tuesday Sep 11, 2018

(15 minutes/ three rounds)
Row 1:00
15 Push ups
15 Kettlebell swings
10 Hollow rocks
Rest 1:00
:90 of work, :90 of rest, x8 rounds:

Rounds 1,3,5,7:
Row @ 97% of 2k pace

Rounds 2,4,6,8:
Run 200m

(Row :90, rest :90, run 200m, rest :90, etc)