Gym WODs

Friday Jul 14, 2017

(12 minutes)
Strict chin up 8-8-8-8

Between sets:
10 Push ups
6 Dot drills
For time:
Run 500m

Then,

Four rounds of:
50ft Dumbbell racked lunge, 45/25
10 Renegade rows

Then,

Run 500m

Thursday Jul 13, 2017

WOD Drills
(10 minutes/ 6 rounds)
1 Power clean
1 Front squat
2 Split jerks
4 Seated single leg box jumps

Workout of the Day
Every 2:00 x8 rounds:
2 Power cleans
2 Front squat
2 Split jerk
15 Double unders

Auxiliary work
Three rounds through:
7 Sott’s presses
7 Back extensions
7 Single leg step downs

Wednesday Jul 12, 2017

(10 minutes/ 4 rounds)
3 Hang power snatches
8 Back extensions
Row 8 calorie
24 minute AMRAP of:
Row 15/12 calories
10 Hollow rocks
2++ Hang power snatches @ 50% of metric
Rest 1:30

Each round add two more hang power snatches

Tuesday Jul 11, 2017

(18 minutes)
Front squat 2-2-2-1-1-1 @ 90% of metric

Between sets:
4 Seated broad jumps
5 Y-raises + :10 second hold
10 Kip swings
Front squat 2-2-2-1-1-1 @ 90% of metric

Complete 100 total reps for time:
Wall balls @ 20/14 lbs
Burpees
Toes to bar

You pick the rep scheme and order of movements in order to complete 100 reps total as fast as possible.

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