Gym WODs

Monday Sep 19, 2016

Workout of the Day:
For time:
Run 400m
24ft handstand walk
Rope climb, x3, legless
Run 400m
24ft handstand walk
Rope climb, x2, legless
Run 400m
24ft handstand walk
Rope climb, x1, legless
Run 400m

15 minute time cap.

Beginner:
Sub 3 wall walks for handstand walks

Saturday Sep 17, 2016

Workout of the Day:
In teams of 3 complete the following:

Team farmers walk on Ash/Ellis loop*

Team AMRAP until 25:00 of:
Kettlebell squats, x10
Kettlebell swings, Russian, x10
Seal walk, x48ft
Walking lunge, x48ft**

*every time the kettlebell switches teammates, the rest of the of the team must run back to the gym doors and back to the athlete carrying the kettlebell :-)

**one teammate completes the entire cycle through the kettlebells and the lunges before the next teammate starts.

Friday Sep 16, 2016

Skill work:
(Four rounds through)
Weighted dislocates, x10
Handstand kicks, x10
Push press, x5
Row 200/150m

Workout of the Day:
Two rounds through:
10 handstand push ups, unbroken
15 sit ups
Row 250/200m
10 ring dips, unbroken
15 sit ups
Row 250/200m
10 push press, 95/65, unbroken
15 sit ups
Row 250/200m

18 minute time cap.

Last completed on March 15, 2016.

Beginner:
Box HSPU, push ups, 65/45 lbs. push press

Competition:
Deficit HSPU 45/25, unbroken
Ring dips, strict
Shoulder to overhead 135/85, unbroken

Wednesday Sep 14, 2016

Skill work:
(Four rounds through)
Weighted dislocates, x10
Bench press, x5 up to working weight
Row 200/150m

Workout of the Day:
20 minute AMRAP of:
Bench press, x8 @ 45% of bench press standard
Sit ups, x15
Row 300/250m
Rest 1:30

Tuesday Sep 13, 2016

Skill work:
(Complete 3 rounds)
Hang power clean, x5 @ 45/35 FAST

(Complete 5 rounds)
Power clean, x3, touch and go, build up weight
Thruster, x3
Lateral bar hops, x20

Workout of the Day:
Seven rounds for time of:
Power clean, touch and go, x5
(@ 55% of power clean standard)
Thruster, x5
Single unders, x125

Beginner:
Hang power clean, 45/35

Monday Sep 12, 2016

Skill work:
(complete 4 rounds)
Turkish get ups, x3 each arm
Dot drills, x6
Box step downs, x5 each

Workout of the Day:
21-15-9 reps of:
Pull ups
L-sit, seconds
Pistols, total reps
L-sit, seconds

*Run 400m between round (total of two runs)

Beginner:
Banded pull ups
Tuck sit
Box pistols

Advanced:
Bar muscle ups (10-7-5)

Saturday Sep 10, 2016

Workout of the Day:
In teams of two, complete the following 25 minute AMRAP:

30 wall balls, total
48ft seal walk, each
20 burpee chest pass, alternating
48ft broad jump, each
10 medicine ball sit ups, each
Rest 1:00

Break up the wall balls however you see fit.
Burpee chest pass alternates back and forth for a total of 20 reps.
Medicine ball sit ups alternate back and forth for 10 each.

Friday Sep 09, 2016

Skill work:
(Complete 4 rounds)
Overhead squat, x5 from the floor
Dislocates, x10
Kip swing practice, x10
Row 8 calories

Workout of the Day:
21-15-9 reps for time of:
Overhead squats, 95/65
Row, calories (17-12-7)
Toes to bar

Repeat WOD from November 18, 2015.

Beginner:
Overhead squats 45/35
Knee raises

Advanced:
Overhead squats, 115/75
Toes to bar unbroken

Wednesday Sep 07, 2016

Skill work:
(Take 10 minutes)
Back squat, x5 up to working weight
Kettlebell swings, x8
Double under practice, x15

Workout of the Day:

Take 10 minutes to complete:

Back squat, 10-10-10
(same weight for all 3 sets)

Then @ 10:00 begin,

10 minute AMRAP of:
5 chin ups, strict
10 hollow rocks
15 kettlebell swings, American, 24/16
30 double unders

Beginner:
Sub banded chin up
100 single unders

Advanced:
Sub 2/1 strict muscle ups for chin ups

Tuesday Sep 06, 2016

Skill work:
Three rounds of:
Hang power clean, x3
Hang squat clean, x3, with 45/35 lb. bar

Five rounds of:
Hang squat clean, x3 up to working weight
Handstand kick ups, x10
Row 8 calories

Workout of the Day:
For time:
10-8-6-4-2 reps of:
Hang squat cleans @ 55% of power clean
Handstand push ups

20-16-12-8-4 calories:
Rowing

Beginner WOD:
Power cleans + front squat, 45/35
Box handstand push ups

Advanced WOD:
Deficit HSPU, 45/25, strict