Gym WODs

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

Wednesday May 23, 2018

(12 minutes)
Hang 1:00
2 DB Turkish get ups
3 Press, Push press, Thruster, each arm
Row 10 calories
(Murph -5 days)

For time:
30 DB Strict press
15 Hollow rocks
Row 30/25 calories
30 DB Push press
15 Hollow rocks
Row 30/25 calories
30 DB Thrusters
15 Hollow rocks
Row 30/25 calories

Men use 45 LBS dumbbells
Women use 25 LBS dumbbells

Strict press = 2 DB, Alternating arms
Push press = 2 DB
Thrusters = 1 DB

Tuesday May 22, 2018

(12 minutes)
Run 400m
6 Spiderman rotations
6 Plank breaths
8 Medicine ball squats
8 Chin ups
(Murph -6 days)

Three rounds for time:
25 Wall balls
800m Run

Men use 20 LBS @ 11FT
Women use 14 LBS @ 10FT

Yep, that says 11/10ft ;-)

Saturday May 19, 2018

(10 minutes)
400m Run
10 Single arm KB swings
10 KB snatches
10 Ring rows
Rest 1:00
In teams of 2-3,
Complete a 20 minute AMRAP of:
100 Single unders, each
40 Push ups
40 KB snatches

Men use 20 KG kettlebells
Women use 12 KG kettlebells