Gym WODs

Thursday Feb 28, 2019

2x Laps Farmer carry (2x KB)
2x Laps racked carry (1x KB)
1x Lap bear crawl
Wall stretch review
Recovery WOD:

Three rounds through:
2:00 Wall stretch
1:00 Farmers carry (2x KB)
1:00 Bear crawl
1:00 Racked carry (1x KB)
2:00 Jump rope
Jog & walk 800m

Jog to Ash/Ellis corner. Walk to Mill. Jog to the driveway. Walk to the gym.

Keep the Jog & Walk at a very sustainable pace and embrace the walk.

Tuesday Feb 26, 2019

(8 minutes)
2 Hang Snatch Shrugs
2 Hang Power Snatches
2 Overhead Squats
Every 1:30 x 10 rounds:

2 Hang Power Snatch + Overhead Squat

(1 set = HPSN, OHS, HPSN, OHS)

Strength:
(12 minutes)
Back squat 5x3

*heavier than last week.

Monday Feb 25, 2019

20 minute EMOM:
3-5 Chin ups
3-5 Dips
Pistol hold (:15/15)
Row 8 calories
For time:
30 Calories rowing
30 Push ups
30 Pistols
:30 L-sit
20 Calories rowing
20 Push ups
20 Pistols
:20 L-sit
10 Calories rowing
10 Push ups
10 Pistols
:10 L-sit

Women row (25/16/7 calories).

Saturday Feb 23, 2019

9:00AM WOD Drills:
(8 minutes)
2 Hang Clean Shrugs
2 Hang Power Cleans
2 Front Squats

9:00AM WOD:
Every 1:30 x 10 rounds:
2 Hang Power Clean + Front Squat

(1 set = 1 HPC, 1 FS, 1 HPC, 1 FS)

Strength:
(10 minutes)
3x5 Back Squat

*Same weight as Tuesday.
WORKOUT 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

VARIATIONS
Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Friday Feb 22, 2019

Every 1:30 x3:
2 Split jerks
2 Box jumps

Every 1:30 x5:
1 Split jerk

Come out of a rack.

If you were here last week and heavy singles felt solid, consider attempting heavier weight.

*BRIEF WOD*
Take 5 minutes to practice HSPU/ rope climbs/ Box jumps.
For time:
15 Box jumps @ 30/24
10 Handstand push ups
5 Rope climbs

12 Box jumps @ 30/24
8 Handstand push ups
4 Rope climbs

9 Box jumps @ 30/24
6 Handstand push ups
3 Rope climbs

6 Box jumps @ 30/24
4 Handstand push ups
2 Rope climbs

3 Box jumps @ 30/24
2 Handstand push ups
1 Rope climb

Thursday Feb 21, 2019

Grab two heavy kettlebells/ dumbbells.

2x laps farmers carry
1x lap bear crawl
Active pigeon review
Wall stretch review
Three rounds:
2:00 Row
1:00 Bear crawl
1:00 Hang
2:00 Active Pigeon Pose
2:00 Jump rope
1:00 Farmer carry L/R
1:00 Plank
2:00 Wall stretch L/R

Wednesday Feb 20, 2019

20 minute EMOM:
3-5 Skin the Cats
:20-30 Box support
5 Push press/ 5 Lunges
Jump rope
Four rounds for time:
300/250m Row \\ 200 Single unders
10 Hollow rocks
10 Push press
10 Barbell lunges

*Alternate between row/ single unders each round.

RX: pick a weight that allows both 10/10 to be completed straight through.

Advanced: pick a weight that requires a break between push press and lunges.

Tuesday Feb 19, 2019

(8 minutes)
2 Hang Snatch Shrugs
2 Hang Power Snatches
2 Overhead Squats
Every 1:30 x 10 rounds:
2 Hang Power Snatch + Overhead Squat

(1 set = HPSN, OHS, HPSN, OHS)

Strength:
(10 minutes)
3x5 Back squats

*Choose a weight that leaves room to grow.
(~75-80% of 1RM).
All three sets at the same weight.

Monday Feb 18, 2019

20 minute EMOM:
3-5 Chin ups
3-5 Dips
5/5 Light KB Snatches
1:00 Balance
Complete as many reps as possible in 18 minutes:
200m Run
20 Kettlebell Snatches
400m Run
40 Kettlebell Snatches
500m Run
50 Kettlebell Snatches
400m Run
40 Kettlebell Snatches
200m Run
20 Kettlebell Snatches

*if you can complete the full workout in under 18 minutes, your score is the total time, otherwise, your score is reps complete at 18 minutes.