Gym WODs

Tuesday Feb 05, 2019

(8 minutes)
1 Hang power clean
1 Power clean
1 Front squat
Every 1:30 x10 rounds:

2 Power cleans

*every other round, perform 1 front squat after the cleans.

Extra credit:
(10 minutes/ 3 rounds):
2 Front squats

*all are meant to be as heavy as possible.

Monday Feb 04, 2019

18 minute EMOM:
3-5 Chin ups
3-5 Dips
5 Overhead squats
Jump rope

Control the full range of motion of every rep for the chin ups and dips.

Chin up scale: 6-10 Ring rows
Dip scale: 6-10 Push ups
15 minute AMRAP of:
Run 400m
10 Overhead squats
Row 300/250m
10 Overhead squats
Single unders x200
10 Overhead squats
...

Continue cycling through as far as possible for 15 minutes.

Use 60% of overhead squat metric.

Saturday Feb 02, 2019

9AM WOD Drills:
(8 minutes)
1 Snatch shrug
1 Hang power Snatch
1 Power Snatch

10AM WOD Drills:
(10 minutes/ 2 rounds)
Run 200m
7 DB Hang power cleans
5/5 DB walking lunges
10 Kip swings
5 Pull ups
Every 1:30 x 10 rounds:
1 Hang power Snatch
1 Power Snatch

Extra credit:
Three rounds through:
3 Snatch shrugs @ 105% of 1RM
7/7 Powell raises
Tackle as a team of 2, or as an individual
25 minute AMRAP of:

100m Farmers carry
10 Dumbbell hang power cleans
40FT Dumbbell walking lunge
40FT Seal walk
10 Pull ups

Individuals - Rest 1:30 between rounds

Thursday Jan 31, 2019

START OF NEW THURSDAY FORMAT.

OPEN GYM / RECOVERY WOD / AEROBIC CAPACITY

Recovery WOD

Three rounds of continual movement:
2:00 Row
1:00 Active pigeon pose L-leg
1:00 Active pigeon pose R-leg
2:00 Jump rope
1:00 Hang
1:00 Plank
2:00 Farmers carry
1:00 Four-point rotations L-side
1:00 Four-point rotations R-side
2:00 Racked carry
1:00 Balance L-leg
1:00 Balance R-leg

Monday Jan 28, 2019

(18 minutes)
Four rounds through:
3 Front squats
10 Single leg good mornings
10 KB swings
5 Downward dog to upward dog

*Run 200m every other round.
15 minute AMRAP w/
10-20-30-40... reps of:

Push ups
Kettlebell swings @ 24/16 KG

Complete a 400m after each round.

*Partition the reps between push ups/ KB swings as needed to move consistently.

Saturday Jan 26, 2019

9:00AM WOD Drills:
(12 minutes)
1 Snatch shrug
1 Hang power snatch
1 Power snatch

* Work on your depth in the catch position.

10:00AM WOD Drills:
(10 minutes/ 2-3 rounds)
Run 200m
8 DB squats
8 DB snatches
8/8 Single leg DL
8 Dead bugs
9:00AM WOD:
Every 1:30 x 10 rounds:
1 Hang power snatch
1 Power snatch

Extra credit:
Three rounds:
5 Snatch shrugs @ 100% of power snatch max
8 Cuban rotations
25 minute AMRAP of:
Run 400m as a team

Then for the rest of the WOD cycle thru,

20/20 Dumbbell squat
80/80 FT Seal walk
20/20 Ring rows
80/80 FT Walking lunge
20/20 Dumbbell snatch

200m run each