Gym WODs

Thursday Aug 02, 2018

(10 minutes)
One round with empty bar:
5 Hang clean scoops
5 Hang clean shrugs
5 Hang power cleans
5 Front squats
5 Push press
5 Good mornings
5 Back squats

Then, build up to working weight.
15 minute EMOM:

Minutes 1-3:
3 Hang clean scoops
3 Hang clean shrugs
1 Hang power clean

Minutes 4-10:
3 Hang power cleans

Minutes 11-15
2 Hang power cleans
2 Front squats, :05 lower

AUX WOD:
Three rounds:
8 Elevated split squats w/DB
1:00 plank

Wednesday Aug 01, 2018

(12 minutes)
:20 handstand hold
10 scapular pull-ups
15 push-ups
80ft farmers carry
Rest 1:00
5:00 of work, 2:00 of rest x3 rounds
120FT Kettlebell racked carry
1 Legless rope climb
5 Handstand push ups

Men use a 24 KG kettlebell
Women use a 16 KG kettlebell

Monday Jul 30, 2018

(15 minutes)
6-8 Dumbbell presses
7 Chin ups
Row 1:00 @ pace
:90 of work, 2:30 of rest x6 rounds:

Row for meters

Remain consistent across all six rounds.

Should feel like 85% effort.

Between every set, complete @ a recovery pace:
10-15 Push ups
10-15 Air squats

Saturday Jul 28, 2018

(8 minutes/ 2 rounds)
10 KB Push press
10 KB squats
10 Cal row, FAST
Rest 1:00
In teams of 2-3,
complete three 9 minute AMRAPs
with 3:00 rest between:

Begin each round with one 500m run

Then,

20 Kettlebell Push press
20 Kettlebell squats
20 Calories rowing

*If completing as a team of 3, move the rep scheme to 30s.

Thursday Jul 26, 2018

(10 minutes)
One round with empty bar:
5 Hang clean scoops
5 Hang clean shrugs
5 Hang power cleans
5 Front squats
5 Push press
5 Good mornings
5 Back squats

Then, build up to working weight.
15 minute EMOM:

Minutes 1-3:
3 Hang clean scoops
3 Hang clean shrugs
1 Hang power clean

Minutes 4-10:
3 Hang power cleans

Minutes 11-15
2 Hang power cleans
2 Front squats, :05 lower

AUX WOD:
Three rounds:
8 Elevated split squats w/DB
1:00 plank

Tuesday Jul 24, 2018

(15 minutes)
5 Thrusters up to a heavy 5RM
100 Single unders
10 Kip swings
5 Pull ups
5 Dumbbell thrusters each arm
Rest 1:00
4 rounds for time:
12 Dumbbell thrusters
10 Pull ups

Use 50 LBS/ 35 LBS dumbbell

With time remaining in 10 minutes at a RECOVERY PACE cycle between:
10 air squats
7 ring rows