Gym WODs

Tuesday Oct 02, 2018

(15 minutes)
5-4-3-2-1 reps of:
Deadlift
Hang power clean
Barbell lunge, each leg

After each round:
20 Lateral bar hops
Row 10 calories
1:00 of work, 2:00 of rest x5 rounds
7 Deadlifts
7 Box jumps
Max calories rowing

Use the heaviest weight you completed during the barbell complex.

Monday Oct 01, 2018

(20 minutes)
Push press 3x3

After each round:
5-10 Pull ups
:30 Samson stretch each side
Run 200m

*Find the DB push press weight for WOD by end of drills.
Push press 3x3

Then,

15 minute AMRAP of:
Run 400m // 200 Single unders
12 DB Push presses
80 FT walking lunge

Sunday Sep 30, 2018

(8-10 minutes)
Get set up at all the stations you plan on using.

10 Scapular pull ups
:20 Ring support
10 Double KB swings (light)
20 Double unders
25 minute EMOM:

1-2 Rope climbs
Farmers carry
5-10 Ring dips
15-20 Double KB swing
:30 Double unders

Saturday Sep 29, 2018

(10 minutes/ 3 rounds)
Find a team.

:20 Pistol hold each leg
7 Bumper G2OH
50 Fast single unders
In teams of 2-3
25 minute AMRAP of:
:10 plank
10 Pistols
10 Bumper G2OH
100 Single unders

Add :10-10-10-100 each round.

Bumper Ground to Overhead (G2OH) are completed with one bumper 15-45 LBS.

Thursday Sep 27, 2018

(12 minutes)
5 Snatch DL
5 Snatch shrugs
5 Muscle snatches
5 Snatch Presses
5 Overhead squats
5 Snatch push presses
5 Good mornings

Then, build to opening weight.
Every 1:15 x12 rounds:
2 Power snatches
1 Overhead squat

Add weight every 3-4 rounds.

AUX WOD:
(10 minutes/ 4 rounds)
:45 FLR
10 Back extensions

Wednesday Sep 26, 2018

(12 minute EMOM)
5-10 Strict chin ups
:30 Side plank
:30 Row, fast
7:00 AMRAP:
Row 750/ 650m
2-4-6-8-10...
Ring dips
Toes to bar

Rest 3:30

7:00 AMRAP:
Row 750/ 650m
2-4-6-8-10...
Ring dips
Toes to bar

Your score is the lower of the two rounds.

Tuesday Sep 25, 2018

(15 minutes)
5-4-3-2-1 reps of:
Deadlift
Hang power clean
Barbell lunge, each leg

After each round:
25 Double unders
3 Table tops

*Build to a challenging single (one each leg) for barbell lunge.
1:00 on, 2:00 off, x5 rounds:
6 Barbell lunges
8 Burpees over bar
Max double unders

Use 70-75% of weight found during drills for workout.

Monday Sep 24, 2018

(20 minutes)
Push press 5x5

Rounds 1, 3, 5:
10 Kip swings
5-10 Pull ups
10 KB swings
Run 200m

Push press @ 78% of Push press metric
Push press 5x5

Then,

"Helen"
Three rounds for time:
Run 400m
21 Kettlebell swings
12 Pull ups

American KB swings @ 24/ 16 KG

Sunday Sep 23, 2018

(20 minutes)
Front squat 5-3-3-2-2-1-1...

Every other round:
(w/PVC or empty bar)
5 Snatch shrugs
5 Power snatches
5 Snatch push presses
Take 20 minutes:
Build to a 1RM Front squat

Then,

Take 15 minutes:
Build to a 1RM Power snatch

Then,

:30 of work/:30 of rest x4:
Row max meters