Gym WODs

Thursday Aug 30, 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 5 rounds:
10 Back extensions
20 Plank shoulder touches

Wednesday Aug 29, 2018

(18 minutes/ 5 rounds)
2 Legless rope climbs
:30 Handstand hold
5 KB russian baby makers
15 minute AMRAP:
:60 Side plank
10 Kettlebell squats
40 FT Handstand walk
150 Single unders

Planks are completed on one side per round.

As soon as you break, that set is over.

Score is total seconds in the plank.

Tuesday Aug 28, 2018

5:00 on/ :30 off x 6 rounds

Rounds 1,3,5:
Row @ 105% of 2k pace

Round 2:
Farmers carry x2
Pigeon pose :90/:90

Round 4:
Farmers carry x2
Wall stretch :90/:90

Round 6:
Farmers carry x2
Internal rotation stretch :90/:90

Hold the same pace during all three rows.

Sunday Aug 26, 2018

(Over 30 minutes)
Two sets:
10 Box squats @ 45/35 LBS

Nine sets:
2 Box squats

Add weight to last week.
Stay EXPLOSIVE.

*Every three rounds, complete:
8 Dumbbell rows
:30/:30 side plank

Saturday Aug 25, 2018

(10 minutes / 2 rounds)
5 Sumo deadlifts
5 Sumo deadlift high pulls
5 Push press
2x Russian baby maker squat sequence

Row 20 cal / 150 Single unders
In teams of 2-3,
Alternate between 7:30 AMRAPs x2 each

AMRAP A:
15 Air squat
10 Push press
Row 15/12 cal

1:00 rest between each AMRAP change.

AMRAP B:
15 Sumo deadlift high pull
10 Hollow rocks
50 Double unders

Perform the push press and SDHP with a single kettlebell

Friday Aug 24, 2018

(18 minutes)
Spend the first 5-8 minutes drilling the kip swing or MU transition.

Then,

5 Front squats
5 Kip swings
2 MU / 5 Pull ups
Run 200m
Starting at 0:00
For time:
5-4-3-2-1 reps:
Muscle ups

Alternating with:

10-8-6-4-2 reps:
Front squat

Starting at 10:00

Repeat.

Use 45% of front squat metric

Modify the movement variation or weight to allow you to match your previous time.

*walk 200m between rounds.

Thursday Aug 23, 2018

(10 minutes)
5 Snatch DL
5 Hang Snatch shrugs
5 Hang power snatches
5 Snatch push presses
5 Overhead squats
5 Good mornings

Then build up to working weight
Every 1:15 x 15 rounds:

Rounds 1-3:
3 Snatch DL
3 Hang snatch shrugs
1 Hang power snatch

Rounds 4-12:
3 Hang power snatch

Rounds 13-15:
2 Hang power snatch
2 Overhead squat, :04 lower

Aux WOD:
7:30 Row @ 108% of 2k pace

200m Farmers carry (2 hand)
Wall stretch 2:00 L/R
200m Farmers carry

7:30 Row @ 108% of 2k pace

Wednesday Aug 22, 2018

(15 minutes)

L-arm, then R-am:
5 Suitcase DL
5 Presses
5 Front squats
5 Push press
5 Reverse lunges
3 TGU

Then, Run 200m

In the last 4:00, practice 2x KB push press to find appropriate weight.
Three rounds for time:
500m Run
15 Dumbbell Push press
25 Sit ups

Use 2x dumbbells at a weight that keeps sets unbroken and rounds paced the same.