Gym WODs

Sunday Aug 26, 2018

(Over 30 minutes)
Two sets:
10 Box squats @ 45/35 LBS

Nine sets:
2 Box squats

Add weight to last week.
Stay EXPLOSIVE.

*Every three rounds, complete:
8 Dumbbell rows
:30/:30 side plank

Saturday Aug 25, 2018

(10 minutes / 2 rounds)
5 Sumo deadlifts
5 Sumo deadlift high pulls
5 Push press
2x Russian baby maker squat sequence

Row 20 cal / 150 Single unders
In teams of 2-3,
Alternate between 7:30 AMRAPs x2 each

AMRAP A:
15 Air squat
10 Push press
Row 15/12 cal

1:00 rest between each AMRAP change.

AMRAP B:
15 Sumo deadlift high pull
10 Hollow rocks
50 Double unders

Perform the push press and SDHP with a single kettlebell

Friday Aug 24, 2018

(18 minutes)
Spend the first 5-8 minutes drilling the kip swing or MU transition.

Then,

5 Front squats
5 Kip swings
2 MU / 5 Pull ups
Run 200m
Starting at 0:00
For time:
5-4-3-2-1 reps:
Muscle ups

Alternating with:

10-8-6-4-2 reps:
Front squat

Starting at 10:00

Repeat.

Use 45% of front squat metric

Modify the movement variation or weight to allow you to match your previous time.

*walk 200m between rounds.

Thursday Aug 23, 2018

(10 minutes)
5 Snatch DL
5 Hang Snatch shrugs
5 Hang power snatches
5 Snatch push presses
5 Overhead squats
5 Good mornings

Then build up to working weight
Every 1:15 x 15 rounds:

Rounds 1-3:
3 Snatch DL
3 Hang snatch shrugs
1 Hang power snatch

Rounds 4-12:
3 Hang power snatch

Rounds 13-15:
2 Hang power snatch
2 Overhead squat, :04 lower

Aux WOD:
7:30 Row @ 108% of 2k pace

200m Farmers carry (2 hand)
Wall stretch 2:00 L/R
200m Farmers carry

7:30 Row @ 108% of 2k pace

Wednesday Aug 22, 2018

(15 minutes)

L-arm, then R-am:
5 Suitcase DL
5 Presses
5 Front squats
5 Push press
5 Reverse lunges
3 TGU

Then, Run 200m

In the last 4:00, practice 2x KB push press to find appropriate weight.
Three rounds for time:
500m Run
15 Dumbbell Push press
25 Sit ups

Use 2x dumbbells at a weight that keeps sets unbroken and rounds paced the same.

Tuesday Aug 21, 2018

(13 minutes)
5 Deadlifts
5 Hang clean scoops
5 Hang clean shrugs
5 Hang power cleans
5 Presses
5 Front squats
5 Push press
5 Good mornings
5 Back squats

Then with the remaining time,

3 Hang power cleans
3 FAST burpees

*Jog 200m every other round.
1:30 of work, 1:30 of rest x 6 rounds
5 Hang power cleans
9 Burpees
Box step ups

Complete as many box step ups in the time remaining each round.

Cleans @ 55% for men

Cleans @ 60% for women

Monday Aug 20, 2018

(18 minutes)
Push press 5-5-5-5-5

1-2x during drills:
:30 Handstand hold
15 KB swings
5 HSPU
Push press 5-5-5-5-5

Then

7:30 AMRAP of:
5 Handstand push ups
15 Kettlebell swings
150 Single unders

Rest 3:00

7:30 AMRAP of:
15 Push ups
15 Kettlebell swings
150 Single unders

Saturday Aug 18, 2018

(10 minutes/2 rounds)
Row 300m / Carry 100m
10 Kip swings
5 T2B
10 OHS
In teams of 2-3,
three rounds for time:

Station A:
Row 400/ 325m
10 Toes to bar

Station B:
100m Farmers carry
15 Overhead squats

Use 95/ 65 LBS for overhead squats
All sets should be unbroken