Gym WODs

Saturday Apr 14, 2018

(10 minutes/ 3 rounds)
Run 200m
10 Squatting thoracic rotations
10 Dead bugs
5/5/5/5 swing/ squat/ press(es)
Rest 1:00
In teams of two,

Complete 50-40-30-20-10 reps of:

American kettlebell swings
Kettlebell squats
Kettlebell push press, L-arm
Kettlebell push press, R-arm

Reps are total for the team.

Begin each round with a 200m KB run.

Friday Apr 13, 2018

(14 minutes/ 4 rounds)
Run 200m
6 Superman rotations
30 Cocky walks
6 Standing jump tucks
2 Seated, legless rope climbs
Rest 1:00
12 minute AMRAP of:

5-10-15-20... reps of:

Wall ball
Dumbbell snatch
Box jump

Men use: 20 LBS ball, 50 LBS dumbbell, 24 in. box
Women use: 14 LBS ball, 35 LBS dumbbell, 20 in. box

Start with 5-5-5 and add 5 reps to each movement every round

Thursday Apr 12, 2018

(12 minutes)
:30 hold
10 Scoops
-20 lateral bar hops
10 Shrugs
10 Muscle
-20 lateral bar hops
10 Snatch push press
:30 power position hold
-20 lateral bar hops
10 hang power snatch

Then,

Build up to Hang power snatch weight.
Workout of the Day:
10 minute EMOM:
3 Hang power snatch

Add 2.5 - 5 LBS to last week.

AUX WOD:
For time:

Racked KB carry 400m

Every break = 20 air squats

Men use two 20-24 KG
Women use two 12-15 KG

Repeat from March 29th 2018.

Tuesday Apr 10, 2018

(14 minutes)
10 Squatting knee pushes
10 Squatting internal rotations
10 Squatting knee over toes

Then,

5 Back squat
20 Cocky walks

Run 200m every other set
Every 5:00 x3 rounds:

5 Back squat
Run 400m

Score is lightest set + time remaining on each run

Monday Apr 09, 2018

(Take 15 minutes)
Two arm dead bugs
Childs pose lifts
Bullet proof shoulders

Then,

5 Presses, building up to 5RM
5 Sumo deadlifts
30 Cocky walks
10 minute AMRAP of:

7 Press
7 Sumo deadlift high pulls
30 Double unders

Use 55% of 5RM press weight

Saturday Apr 07, 2018

(10 minutes/ 2 rounds)
Get a team!
Run 200m
5 Snatch scoops
5 Snatch shrugs
5 Hang power snatches
5 Back squats
5 Strict presses
Rest 1:00
In teams of 2-3, complete:

Run 800m
75 Hang power snatch
Run 500m
75 Back squats
Run 400m
75 Press
Run 200m

Friday Apr 06, 2018

(over 13 minutes)
30 Turkish get ups

Every 10 reps, complete:
10 KB good mornings
10 kip swings
5 table tops
Row 200m
For time:
50 Pull ups
100 Air squats
50 Ring dips
100 Kettlebell swings

Men use 24 KG
Women use 16 KG