Gym WODs

Monday Apr 16, 2018

(14 minutes/ 4 rounds)
10 Ring dips
10 scapular pull ups
20 jumping claps/ cocky walks
Run 200m
Rest 1:00
1-2-3-4-5 reps of:
Legless rope climb

Alternating with,

10-20-30-40-50 reps of:
Double unders
Sit ups

13 minute time cap.

Sunday Apr 15, 2018

Complete 3 rounds through the circuit:
5 Back squat @ 70% of 1RM
5 Press @ 70% of 1RM
90/90 rotations
Cuban rotations
Pull ups x5
Dips x5

Then,

1 round through:
10 Deadlifts @ 65% of 1RM

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