Gym WODs

Friday Feb 09, 2018

WOD Drills:
(12 minutes/3 rounds)
High Knee Skips x 25
Scapular Pull Ups x 10
Rope Climb x 1
Pistol Hold x :30 each leg
Pistols x 3 each leg
Workout of the Day:
For time:
200 single unders
4 rope climbs, legless
20 pistols, total
150 single unders
3 rope climbs
15 pistols
100 single unders
2 rope climbs
10 pistols
50 single unders
1 rope climb
5 pistols

*Substitute 4x chin ups for rope climbs.

Repeat from 11/1/16

Thursday Feb 08, 2018

(8 minutes/ 2 rounds):
5 Hang power snatch + :03 hold
Support drills x 10 each
-PVC weighted dislocates
-Air planes
-Wrist push ups (pop up on middle 3 fingers)

Workout of the Day:
10 minute EMOM:
3 Hang power snatches @ 70%
3 Burpee over bar

Wednesday Feb 07, 2018

(13 minutes/4 rounds)
DB Deadlift x 10
DB Push Press x 10 alternating hands
Deadbugs x 5
Tea Cups x 5 each
Run 200m
Workout of the Day:
Three rounds for time:
14 Dumbbell deadlifts
14 Dumbbell presses, alternating
14 Dumbbell deadlifts
14 Dumbbell presses, alternating
Run 500m

Men use two 45 LBS DB
Women use two 25 LBS DB

Tuesday Feb 06, 2018

(Over 15 minutes)
Three rounds through:
Body rows x 10
Wall slides x 10
90/90 rotations x 10
Tempo Front squats @ 45/25 x 5

Then,
Build to opening Front Squat weight
Workout of the Day:
Over 15 minutes:

Front squat 5-5-5-5-5

Monday Feb 05, 2018

(During 15 minutes of Push Press)
Wall slides + Rotations x 10
Pull ups x 8
Lateral Bar Hops x 10
Workout of the Day:
Over 15 minutes:

Build to a 3RM Push Press

Rest 4:00

Then,

21-15-9 reps for time:
Push press @ 50% of 3RM
Box Jump over @ 24/20 inches

Sunday Feb 04, 2018

(12 minutes/4 rounds)
DB Power Clean x 5
Walking Lunges x 8 steps
Banded rack stretch x :30 each
Kip Swing x 8
V-Ups x 8
Push Ups x 8
Comp WOD:
Open WOD 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 45 LBS dumbbells
Women use 35 LBS dumbbells

Friday Feb 02, 2018

(15 minutes / 4 rounds)
OH Squat x 5
Squatting Thoracic Rotations x 5 each way
Box Jumps x 5
Band Dislocates / Pull Aparts x 10
Sots Press x 10
Seal Walk x 10 mats
*Run x 200m every other round*
Workout of the Day:
For time:
200m Farmers carry

Then, four rounds:
9 Box jumps @ 30/24 inches
12 Overhead squats @ 95/65 LBS
15 Ring rows

Then,

200m Farmers carry

Men use two 24KG kettlebells on farmers carry.
Women use two 16KG kettlebells.

Thursday Feb 01, 2018

WOD Drills:
5 minute EMOM (empty bar):
3-position power clean
3 CTB pull ups

Rest 1:30 - add weight

5 minute EMOM (light weight):
1 clean shrug
2 power cleans
3 CTB pull ups

Rest 1:30 - add weight

Workout of the Day:
10 minute EMOM:
2 Power cleans
3 Burpees

Wednesday Jan 31, 2018

(12 minutes / 3 rounds)
DB Push Press x 8
Wall Slides + Rotations x 10
Kip Swing x 10
Scap Pull Up x 5
Pull Ups x 8
Lat Stretch on post x :30
Run 200m
Workout of the Day:
20 minute AMRAP of:
30 Dumbbell push press
30 Pull ups
Run 800m

Men use two 45 LBS dumbbells
Women use two 25 LBS dumbbells

*Push press & pull ups can be partitioned.

Intermediate WOD:
20 minute AMRAP of:
20 Dumbbell push press
20 Jumping pull ups
Run 500m

Men use two 35 LBS dumbbells
Women use two 20 LBS dumbbells