Gym WODs

Monday Jul 02, 2018

(15 minutes)
5 Push press (build to a tough 5RM)
5 Scapular pull ups
5 Kip swings
25 Power jumps
Rest 1:00
13 minute AMRAP
performing 5-10-15-20... reps of:

Toes to bar
Chin ups

*35 Double unders between EVERY transition.

Saturday Jun 30, 2018

(12 minutes/3 round)
10 Thrusters
10 KB swings
10 Kip swings
5 Pull ups
Run 100m fast
Jog/ walk back
"Team Frelen"

In teams of 2-3 complete 2 rounds of:

Fran
21-15-9 reps of:
Thrusters
Pull ups

Helen
3 rounds of:
400m run
21 KB swings
12 pull ups

*See the whiteboard for details on how to partition the work with teammates.

Friday Jun 29, 2018

(15 minutes/ 4 rounds)
Run 200m
10 Pull ups
:20 Pistol hold, L/R
:20 Handstand hold
Rest 1:00
12 minute AMRAP of:
20 Box jumps
40 Pistols, alternating
:60 L-sit

*Start with 2 legless rope climbs and complete 2 more between each movement.

Use 30/24 inch boxes

Thursday Jun 28, 2018

(12 minutes)
5 Snatch scoops
5 Snatch shrugs
10 Wrist push ups
5 Power snatches
5 Snatch push press
5 Overhead squats
10 Wrist push ups
5 Snatch balances
5 Squat snatches

Then,

Build up to working weight.
15 minute EMOM:

Minutes 1-3,
1 Power snatch
2 Snatch push press

Minutes 4-8,
1 Power snatch
2 Snatch balance
(2 Overhead squats)

Minutes 9-15,
2 Squat snatches
(2 Power snatches)

AUX WOD:
Four rounds:
10 Romanian deadlifts

Then,

4:00 AMRAP:
Hang from pull up bar

Score is total seconds accrued.

Wednesday Jun 27, 2018

(15 minutes)
5 Bench press
5 Pull ups
5 Dumbbell snatches, each arm
Row 200m
Rest 1:00

Build to a heavy 5 rep bench press.
For time:
Row 400/ 325m
50 Push ups
60 Dumbbell snatches
50 Push ups
Row 400/ 325m

Men use 45 LBS dumbbell
Women use 25 LBS dumbbell

Tuesday Jun 26, 2018

(12 minutes/ 2 rounds)
3 Turkish get ups, each arm
Row 10 Calories, Fast
50 Russian KB swings, unbroken
Rest 1:30
Tabata Kettlebell Squats x5 rounds

Rest 2:30

Tabata burpees x5 rounds

Rest 2:30

Tabata rowing for calories x5 rounds


Tabata intervals are :20 of work, :10 of rest

Men use 24 KG kettlebell
Women use 16 KG kettlebell

Saturday Jun 23, 2018

(12 minutes/ 3 rounds)
10 RMBT, L/ R arms
10 DB C&J, L/ R arms
10 Thrusters
10 Dot drills
Run 100m fast
Jog back
In teams of 2-3, complete 3 rounds:
30 Rotational med-ball toss, L-arm
30 Rotational med-ball toss, R-arm
30 Dumbbell Clean & Jerk, L-arm
30 Dumbbell Clean & Jerk, R-arm
60 Thrusters
300 Single unders