Gym WODs

Saturday Jun 02, 2018

(10 minutes/ 2 rounds)
:30 Handstand hold
5 HSPU
10 Kip swings
10 Overhead squats
Run 200m
Rest 1:00
In teams of 2-3,
complete a 20 minute AMRAP of:

50 Handstand push ups
50 Toes to bar
50 Overhead squats

Start the WOD with 20 burpees as a team,

Then complete 20 more every 5:00 thereafter.

Friday Jun 01, 2018

(14 minutes/ 3 rounds)
150 Single unders
2 Dumbbell TGU each arm
8 Dumbbell snatches
8 Dumbbell overhead squats
5 Table top transitions
Five rounds for time:
:30 L-sit
10 Box jump overs
16 Dumbbell snatches

Men use 24 IN box and 50 LBS dumbbell.
Women use 20 IN box and 35 LBS dumbbell.

Wednesday May 30, 2018

(14 minutes)
Build to your 10 rep press weight

Between sets:
5 Bent over rows
15 Jumping thigh claps
5 Down dog to up dog
10 Wall slides
For time:
10 Presses
10 Bent over rows
100 Double unders
20 Push presses
10 Bent over rows
100 Double unders
30 Push jerks
10 Bent over rows
100 Double unders

Tuesday May 29, 2018

(12 minutes)
Squatting internal rotations
Scorpion kicks
Box breathing

Then, 3 rounds of:

4 Rotational medicine ball toss
8 KB lunges
8 KB swings
Row 8 calories fast
Rest 1:00
1:00 on, 2:00 off x 5 rounds:
3 Rotational medicine ball toss L
3 Rotational medicine ball toss R
10 Russian KB swings
Max calories row

Men use 28 KG kettlebell
Women use 20 KG kettlebell

Monday May 28, 2018

For time:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Partition the bodyweight reps as needed.
These DO NOT need to be completed one movement at a time.

Scaled A:
Ash mill loop run
75 pull ups
150 push ups
200 air squats
1200m Run

*partition the bodyweight reps as needed. These DO NOT need to be completed one movement at a time.

Scaled B:
Ash/Ellis loop run
50 pull ups
100 push ups
150 air squats
800m Run

Sunday May 27, 2018

Complete 3 rounds through circuit:
5 Back squat
5 Press
10-15 Push ups
10-15 Ring rows

Then,

1 round through:
10 Deadlifts

Use 40% of last week's working weight on all movements.

Today is a deload day from our strength program.

This day is VERY important and should feel nice and smooth.

Saturday May 26, 2018

(12 minutes)
Run 400m
10 Dot drills
20 Plank shoulder touches
1:00 hang
HS walk practice
In teams of 2-3,
perform a 4:00 AMRAP at each station
(Rest 1:00 between stations):

Single unders
Handstand walks/ bear crawls
Rope climbs
Box jumps
Plank hold

Thursday May 24, 2018

(12 minutes)
5 Clean scoops
5 Clean shrugs
10 Wrist push ups
5 Muscle cleans
5 Front squats
10 Wrist push ups
7 Power cleans

Then, build up to your working weight.
(Murph -4 days)

10 minute EMOM:
3 Power cleans

AUX WOD:
Three rounds:
25 Side slams, L-side
25 Side slams, R-side
25 American KB swings