Gym WODs

Thursday Jan 24, 2019

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 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

Wednesday Jan 23, 2019

12 minute EMOM:
Handstand kick ups + holds
Kip swing/ Skin the cat
Single leg good mornings :30/30
L-sit :30
20 minute AMRAP of:
5 Strict chin ups
5 Handstand push ups
20 Air squats
5 Strict chin ups
5 Handstand push ups
20 Calorie row

Rest after the row as long as needed to keep 5/5s unbroken.

Tuesday Jan 22, 2019

(12 minutes)
1 Clean shrug
1 Hang power clean
1 Power clean

*Work on depth in your catch position.
Every 1:30 x 10 rounds:
1 Hang power clean
1 Power clean

Extra credit:
Three rounds:
5 Clean shrugs @ 100% of Power clean max
5/5 Trap-3 raises

Monday Jan 21, 2019

(18 minutes)
Four rounds:
3 Front squats
10 Empty bar deadlifts
10 Push ups
25 Double unders

Then,

Take 5 minutes to build to deadlift weight.
5 minute AMRAP of:
1 Deadlift
2 Burpees
2 Deadlifts
4 Burpees
3 Deadlifts
6 Burpees
4 Deadlifts
8 Burpees
...
Adding 1 Deadlift & 2 Burpees every round.

Repeat from 1/7.

Aim to go slightly heavier on deadlift and faster overall!

Saturday Jan 19, 2019

9:00AM WOD Drills:
(9 minutes)
From high hang: snatch shrug, snatch pull, power snatch
From hang: snatch shrug, snatch pull, power snatch
From the floor: snatch shrug, snatch pull, power snatch

10:00AM WOD Drills:
(8 minutes/ 2 rounds)
Run 200m
5 MB cleans
5 Wall balls
10 Kip swings
9:00AM WOD:
Every 1:30 x 10 rounds:
3-position power snatch

Extra credit:
Three rounds:
8 Cuban rotations
5 Snatch shrugs @ 90% of 1RM
In teams of 2,
30 minute AMRAP,
10-8-6-4-2 reps:

Medicine ball clean
Wall ball
Toes to bar

After each full set, run 400m as a team.

Then rest 1:30

Friday Jan 18, 2019

Take 5 minutes to find opening weight for sets of 2.

Then,

Every :90 x 8 rounds:
2 Split jerks

Then,

Take 5 minutes to find the barbell weight for the WOD.
20 minute AMRAP of:
15 Presses
15 Overhead squats
15 Hollow rocks
150 Single unders

Rest 1:00

Use a barbell OR a dumbbell for the WOD.

Choose a weight that allows for UB sets.

If you use a DB, complete all 15 reps on one arm. Switch next round.

Wednesday Jan 16, 2019

16 minute EMOM:
Muscle up, rope climb practice
Pistol hold :15/15 + 2 reps
5-10 Ring dips
Straddle lifts
12 minute AMRAP:
2-5 Muscle ups
10 Pistols
20 Box step ups

*sub 2-3 legless rope climbs, 2-3 legged rope climbs, 5-10 rope pull ups as needed.