Gym WODs

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

Monday Sep 05, 2016

Workout of the day
In teams of 4, competing with one another:

Three rounds of:

Partner A: Run around the building
Partner B: Hold a plank position
Partner C: Complete the AMRAP
Partner D: Rest.

AMRAP:
10 DB push press, each arm
10 DB walking lunge, each leg
10 DB snatch, each arm
10 DB thruster

(total of 70 reps each round).