Gym WODs

Wednesday Nov 28, 2018

(12 minute EMOM)
:30 Straddle support
:30 Hang
Single leg deadlifts, R-side
:30 Straddle support
:30 Hang
Single leg deadlifts, L-side

*if you can perform a 1:00 hang, consider: active hang, single arm (4,3,2,1 fingers)

5:00 KB snatch review/ practice.
21-15-9 reps for time:
Kettlebell snatch, L-arm
Kettlebell snatch, R-arm
Strict pull ups

Tuesday Nov 27, 2018

(14 minutes)
2 Snatch shrugs
2 Halting power snatches
2 Snatch balances

Perform 2 overhead squats if snatch balance are out of reach.
Every 1:30 x10 rounds:
3 Power snatches

Extra credit:
Three rounds of:
10 Side plank powell raises L-arm
10 Side plank powell raises R-arm

Monday Nov 26, 2018

(18 minutes)
Back squat 5-5-5-5

After each round:
5 Scapular pull ups
5 Kip swings
5 Kipping toes to bar
10 Push ups
Row 8 calories

Your goal is 4 sets as heavy as possible.

Change weight as needed.
2:00 AMRAP x5 rounds:
Row 15/12 calories
Burpees
Toes to bar

Rest 2:00

*Partition between toes to bar and burpees for the remaining time.

Saturday Nov 24, 2018

9 am WOD Drills:
(10 minutes)
2 Clean shrug
2 Halting power clean
2 Front squats

*Keep the weight light and focus on your depth of catch.

10 am WOD Drills:
(10 minutes)
Two rounds:
10 Barbell lunges
:30 Handstand hold
5 Handstand push ups
10 Scapular pull ups
5 Strict pull ups
Run 200m

*find your HSPU variation
Every 1:30 x 12 rounds:

Part A (x6 rounds)
1 Clean shrug
1 Halting power clean
1 Power clean
1 Front squat

Part B (x6 rounds)
3 Power cleans
1 Front squat
*focus on a deep catch
In teams of 2

15 minute AMRAP:
400m Farmers carry
Then,
40 Barbell lunges
40 Handstand push ups
40 Strict pull ups
40 Hollow rocks

Rest 2:00

15 minute AMRAP:
400m Farmers carry
Then,
40 Barbell lunges
40 Handstand push ups
40 Strict pull ups
40 Hollow rocks

Each 15 minute AMRAP complete ONE farmers carry and spend the remaining time on the 40s.

Pick up on the second AMRAP where you left off on the first.

Friday Nov 23, 2018

(23 minutes)
Five rounds:
5 Narrow bench press
10 DB bent over row
10 Scapular pull ups
*5 Press*

Run 200m every other round

*building to workout weight
For time:
Run Ash/ Mill loop

10 Press
4 Rope climbs
8 Press
3 Rope climbs
6 Press
2 Rope climbs
4 Press
1 Rope climb
2 Press

Run Ash/ Mill loop

Score is total time and weight on press.

Go heavy enough that 10 reps unbroken will be challenging.

Thursday Nov 22, 2018

30 minutes, as many seconds as possible:

Hanging
Plank
Squat hold
Handstand hold

Rotate in order every time you break.

Each time you get through all four movements, perform 200 single unders.

Try this at a park, at your house, with family/ friends.

Get your people moving! :-)

Happy Thanksgiving!

Wednesday Nov 21, 2018

(10 minutes)
Three rounds:
:20 Ring/ box support
10 Scapular pull ups
10 Kip swings
Row 10 calories FAST

*Find your dip/ chin up/ toes to bar variation.
30 minute AMRAP
21-42-63-42-... reps of:

Calorie row
Dips / Chin ups / Toes to bar

Split each set evenly between dips, chins, t2b

Example: Row 21 cal, 7 dips, 7 chin ups, 7 toes to bar.

Tuesday Nov 20, 2018

(10 minutes)
1 Snatch shrug
1 Halting power snatch
1 Snatch push press
1 Snatch balance
1 Overhead squat

*Keep the weight light and focus on your depth of catch.
Every 1:30 x12 rounds

Part A (x6 rounds)
1 Snatch shrug
1 Halting power snatch
1 Power snatch
1 Overhead squat

Part B (x6 rounds)
3 Power snatches
*focus on a deep catch

Extra credit:
2:00 pec/shoulder stretch each side

Then, three rounds:
10 DB Cuban rotations, L/R

Monday Nov 19, 2018

(20 minutes)
Five rounds
2 Front squats
5 DB hang squat cleans
5 L-sit to table tops

* Run 200m every other round.
15 minute AMRAP of:

Run 400m \\ 250 Single unders
15 Dumbbell hang squat cleans
20 Push ups

Perform with 2x dumbbells.

Use a weight that allows for 15 reps unbroken.