Gym WODs

Wednesday Jul 05, 2017

(15 minutes/ 4 rounds)
6 Handstand kick ups + :20 hold on the last
OR
Practice kipping HSPU

Between sets:
5 Hip straddle lift-overs
5 Box jump overs
10 Kettlebell swings
18 minute EMOM:

A) 8 Box jump overs

B) 5 Handstand push ups

C) Max kettlebell swings @ 24/16 kg

Tuesday Jul 04, 2017

(18 minutes)
Front squat 2-2-2-2 @ 85% of metric

Between sets:
5 Seated jumps
5 Y-raises
15 Double unders
Front squat 2-2-2-2 @ 85% of metric

Then,

“Tabata Tuesday”
:20 of work/ :10 of rest

Air squats x8 rounds

Rest 3:00

Double unders x8 rounds

Rest 3:00

Rowing for calories x8 rounds

Saturday Jul 01, 2017

(12 minutes/ 4 rounds)
5 Deadlifts
:15 Table top hold
5 Mats of ostrich walk
5 Jefferson curls
In teams of 3, race to complete 5:00 in an L-sit.

Start with a 500m team run.

Then,

Partner A:
Completes 5 deadlifts and then holds the top of their final lift.

Partner B:
Starts L-sit and holds while Partner A holds deadlift.

Partner C:
Rests.

Rotate in order.

L-sits are for cumulative time.

L-sits can only be completed while DL is being held in top position.

Friday Jun 30, 2017

(15 minutes/ 5 rounds)
5 Handstand push ups
7 Ring rows
7 Medicine ball cleans
For time, complete:

2 rounds of:
10 Dumbbell push press, each arm, 45/25
15 Medicine ball cleans, 20/14

Run 800m

2 rounds of:
10 Dumbbell push press, each arm, 45/25
15 Medicine ball cleans, 20/14

Thursday Jun 29, 2017

WOD Drills
(10 minutes/ 6 rounds)
1 Power snatch
1 Hang power snatch
1 Overhead squat
1 Squat snatch
3 Standing jumps

Workout of the Day
Every 1:30 x8 rounds:
1 Power snatch
1 Squat snatch
3 High box jumps

Auxiliary work
Three rounds through:
7 Single leg step-downs
7 Cuban rotations
7 Sott’s presses

Tuesday Jun 27, 2017

(15 minutes/ 4 rounds)
Front squat 3-3-3-3 @ 75%
5 Standing jumps
5 Y-raises + :10 hold
15 Double unders
Front squat 3-3-3-3 @ 75% of metric

Then,

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

Alternating with, 10-8-6-4-2 reps of:
Pistols on each leg

Monday Jun 26, 2017

(15 minutes/ 4 rounds)
Push jerk 2-2-2-2 @ 80%
5 Strict pull ups
20ft Duck walk
Row 200m
Push jerk 2-2-2-2 @ 80% of metric

Then,

Every 6:00 begin:
Row 750/600m
20 Ring dips

Row 500/400m
15 Ring dips

Row 250/200m
10 Ring dips

Score is total time.

Saturday Jun 24, 2017

(6 minutes/ 2 rounds)
5 Dumbbell single leg deadlifts
5 Dips
5 Dumbbell squat cleans
Run 200m
Teams of 2,
Complete 10-9-8-7-6-5-4-3-2-1 reps of:
Dumbbell single leg deadlift
Dips
Dumbbell squat clean

Begin the workout with 10 burpees for each athlete.

Then, every 5:00 complete 10 more burpees.

20 minute time cap