Gym WODs

Thursday Aug 24, 2017

WOD Drills
(10 minutes)
2 Power cleans
1 Front squat
2 Split jerks

Workout of the Day
Every 1:30 x8 rounds:
1 Power clean
1 Front squat
2 Split jerk
3 High box jumps

Auxiliary strength
Three rounds through:
7 Jerk dips @ 105%
:10 Racked hold
7 Sots presses (clean grip)

Wednesday Aug 23, 2017

(12 minutes/ 4 round)
2 Turkish get ups each arm
8 Scapular push ups
8 Scapular pull ups
10 Triple/ double under attempts
1:30 Stretch

Stretches:
Pigeon L-leg
Pigeon R-leg
Wall stretch R-leg
Wall stretch L-leg
“Erica”
15 minute AMRAP:
4 CTB pull ups
8 Push ups
12 Medicine ball squats
10 Double unders

Add 10 more double unders each round.

Monday Aug 21, 2017

(18 minutes)
Split jerk 3-3-3-3-3 @ 70% of metric

Between sets:
Row 200m
6 Dumbbell push press
6 Dumbbell OH walking lunges
Five rounds for time:
Row 300/260m
10 Dumbbell push presses
:30 Second overhead hold

Record the load used for your dumbbell. Go heavy! ;-)

Saturday Aug 19, 2017

(8 minutes/ 3 rounds)
5 KB presses
5 KB push presses
5 KB front squats
75 Single unders
Teams of 3, AMRAP 25 minutes:
10 Kettlebell press
100 Single unders
15 Kettlebell push press
150 Single unders
20 Kettlebell front squats
200 Single unders

KB movements are performed with TWO kettlebells.

Friday Aug 18, 2017

(12 minutes/ 5 rounds)
2 Hang power snatches
4 Overhead squats
10 Push ups
5 Y-raises + :10 hold
5 Cuban rotations
AMRAP of 1:30 on, 1:30 off x5 rounds:
2 Legless rope climbs
10 Push ups
Max overhead squats @ 95/65

Thursday Aug 17, 2017

WOD Drills
(10 minutes/ 8 rounds)
1 Muscle clean
1 Hang power clean
1 Press
1 Push press
2 Split jerks

Workout of the Day
Every 1:30 x 8 rounds:
2 Hang power cleans
3 Split jerks
15 Double unders

Auxiliary strength
Three rounds through:
7 Sots press (front rack)
7 Heavy jerk dips
:15 Heavy front rack hold

Tuesday Aug 15, 2017

(18 minutes)
Sumo deadlift 8-8-8-8-8 @ 50% of metric

Between sets:
5 Box jumps
5 Dot drills each leg
10 Scapular pull ups
:15 Ring support
12 minute AMRAP of:
10 Box jumps @ 24/20
10 Single leg DL @ 24/16kg
10 Chin ups/ ring dips

Every round add 10 reps to each movement.

*Chin ups & dips are total reps split between the two movements.