Gym WODs

Saturday Mar 31, 2018

(8 minutes/ 2 rounds)
8 Box jumps
8 Push ups
8 Kettlebell swings
8 Double jumps
Row 8 calories FAST
Rest 1:00
In teams of 2-3, complete a 30 minute AMRAP of:

100 Calorie row
100 Box jumps
100 Ring rows
100 Double unders, each
100 Kettlebell swings
100 Burpees

If you finish under the cap, start back on the rower.

Thursday Mar 29, 2018

(12 minutes)
Wrist push ups
Cuban rotation
5/5/5 t-spine drills

Then,

Build to hang power clean weight
10 minute EMOM:
3 Hang power clean

Add 2.5 - 5 LBS to last week.

Or, use 60% of clean metric.

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

Tuesday Mar 27, 2018

(Over 13 minutes)
Dead bugs
Squatting thoracic rotations
4-point touches
OneTwos

Then,

Build up to opening weight for barbell complex.
Over 15 minutes, for total load:

5-4-3-2-1 reps of:

Hang power clean
Jerk
Lunge

Lunges are performed alternating L/R legs.

Reps are for EACH leg.

Friday Mar 23, 2018

Two rounds:
Run 400m
15 Air squats
15 Push ups
15 Ring rows

---
Two rounds:
10 Weighted Y-dead bugs
5/5/5 T-spine lunge stretch
10 Moose antlers

---
Four rounds:
7 Thrusters
5 Athletic burpees
5 Kip swings
5 Pull ups
Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.

Thursday Mar 22, 2018

(12 minutes)
10 Dead bugs
2x Wrist push ups
8 Toes -> DROP

Then,

Build to hang power clean weight.
Workout of the Day:
10 minute EMOM:
3 Hang power cleans

Add 2.5 - 5 LBS to last week,
Or 60% of metric


AUX WOD:
2:00 Pigeon pose L-leg
:30 Hanging
2:00 Pigeon pose R-leg
:30 Hanging
2:00 Wall stretch L-leg
:30 Hanging
2:00 Wall stretch R-leg
:30 Hanging
2:00 Pec-shoulder stretch L-arm
:30 Hanging
2:00 Pec-shoulder stretch R-arm
:30 Hanging

15 minutes to a better you for Friday Night Lights.