Gym WODs

Monday Jul 10, 2017

(18 minutes)
Floor Press 8-8-8-8 @ 45% of metric
Weighted glute bridge 8-8-8-8

Between sets:
5 Ballistic push ups
5 Ts + :10 second hold
5 Ws + :10 second hold
15 Double unders
Floor Press 8-8-8-8 @ 45% of metric

Three rounds for time:
50 Double unders
20 Kettlebell push press @ 24/ 16kg
10 Strict pull ups

Saturday Jul 08, 2017

(10 minutes/ 3 rounds)
Find a partner.

7 Kip swings
5 Strict pull ups
7 Push ups
5 Broad jumps
Row 7 calories
In teams of 2, complete 3 rounds:

4:00 AMRAP of:
Rowing Max calories

Alternating with,

4:00 AMRAP of:
48ft Broad jump + 10 Push ups
48ft Walking lunge + 15 Sit ups

Friday Jul 07, 2017

(15 minutes/ 5 rounds)
6 Handstand kick ups + 8ft Handstand walk
OR
6 Handstand kicks + :20 Handstand hold

Between sets:
5 Deadlifts
12ft Ostrich walks
5 Jefferson curls
12 minute AMRAP of:
2 Deadlifts @ 50% of metric
20ft Handstand walk

Add 2 deadlifts each round.

Thursday Jul 06, 2017

WOD Drills
(12 minutes/ 6 rounds)
1 Hang power clean
1 Push press
1 Push jerk
2 Seated single leg box jumps

Workout of the Day
Every 1:30 x8 rounds:
3 Hang power clean & jerks
15 Double unders

Auxiliary strength
Three rounds through:
7 Single leg step downs
7 Cuban rotations
7 Back extensions

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