Gym WODs

Saturday Jan 06, 2018

(10 Minutes/3 Rounds)
Partner Carry 200 ft (Switch half way)
American KB Swings x 12
Push Ups x 12
Sit Ups x 12
Workout of the Day:
Working in teams of 2,

Complete a 25 minute AMRAP of:

200m Partner carry (OR KB racked carry)
50 American KB swings
50 Push ups
50 Sit ups

Friday Jan 05, 2018

(14 minutes/4 rounds)
Pullups x 10
Box Jumps x 10
Thrusters x 10
Plank x :30
Double Unders x 25
Workout of the Day:

15 minute AMRAP of:
30 Double unders
30 Second L-sit
30 Double unders
30 Pull ups
30 Double unders
30 Thrusters @ 75/45
30 Double unders
30 Box jumps

Thursday Jan 04, 2018

(5 minutes empty bar + 5 minutes light weight)
5 Presses
5 Push presses
5 Split jerks
5 Pull ups
Workout of the Day:
Every 1:30 x 10 round:
1 Power clean
1 Push press
2 Split jerks
15 Double unders

Auxiliary strength:
Three rounds through:
8 Seated DB presses, two DB
8 Back extensions
5 Pull ups

Monday Jan 01, 2018

(13 minutes / 3 rounds)
Back Squat x 5
Dips x 3
Pull ups x 3
Run x 400m
Workout of the Day:
Every 1:00 x6 cycles:

Station A: 5 Back squats @ 75%

Station B: 5 Pull ups

Station C: 5 Dips

Auxiliary strength:
Three rounds:
10 Back extensions
:30 Bumper hollow body hold
10 Cartwheels

Saturday Dec 30, 2017

(14 minutes/4 Rounds)
8 Sit Ups
8 American KB Swings
8 Lunges each leg
8 Cal Row
25 Double Unders
Workout of the Day:
In teams of three, complete 2017 reps for time:

150 Double unders, one rope
150 Sit ups, as a team
1200m row, one rower
150 American KB swings, one KB
150ft Seal walk, one lid
150ft Walking lunge
67 Burpees, alternating reps

Friday Dec 29, 2017

(13 minutes/3 rounds)
2 pistols each side OR 10 Air Squats
8 Push Ups OR 3 HSPU
10 Scap Pushups
10 Scap Pullups
5 Pullups
Workout of the Day:
"Cindy"
20 minute AMRAP:
5 Pull ups
10 Push ups
15 Air squats

OR

"Mary"
20 minute AMRAP:
5 Handstand push ups
10 Pistols, alternating
15 Pull ups

Thursday Dec 28, 2017

Every :90 x2 rounds of each
(All performed with empty bar)

10 Jerk dips
3-5 pull ups

7 Split presses
3-5 pull ups

7 Split push presses
3-5 pull ups

7 Quarter split jerk
3-5 pull ups

7 Split jerks
3-5 pull ups

Workout of the Day:

Four rounds through, NFT
8 Jerk dips
30ft racked carry
:30 hold

Wednesday Dec 27, 2017

(14 minutes/3 Rounds)
5 DB Jerks each arm
8 Sumo Deadlift High Pulls
3 Deadbugs
10 Wall Balls
Run 200m
Workout of the Day:
For time:
Run 500m
50 Dumbbell jerks @ 45/25
Run 500m
50 Sumo deadlift high pulls @ 75/45 LBS
Run 500m
50 Wall balls @ 20/14 LBS