Gym WODs

Friday Jul 22, 2016

Strength:
Deadlift, 3 sets of 5 reps

Three rounds through:
Push press, x3-5
Hang/swing, :30
Row, 200/150m
FRD12 WOD #7 "Cobb"

Complete the following for time:

Row 2000/1600m
60 kettlebell swings, Russian
45 shoulder to overhead
(@ 55% of push press standard)
30 pull ups

Blue & Green band:
use 20/12kg kettlebell

Red & Black band:
use 24/16kg kettlebell

*partition the work however you see fit.

Wednesday Jul 20, 2016

Four rounds through:
Power snatch, x2-3 up to working weight
Ring dips, x5 reps
Pull ups, x5 reps
Row 150m
6 rounds, :90 on/ :90 off, max reps:
1 rope ascent
5 power snatches @ 75% of power snatch standard
Max burpees
6 rounds, :90 on/ :90 off, max reps:
5 banded pull ups
7 hang power snatch, 45/35
Max burpees
6 rounds, :90 on/ :90 off, max reps:
3 bar muscle ups
5 power snatches @ 75% of power snatch standard
Max burpees

Tuesday Jul 19, 2016

Bench press, 3 sets of 5 reps

Three rounds through:
Handstand holds, :30
Pistol practice, x3-5 reps
Row 8 calories
12-9-6 reps for time of:
Rowing, calories (2x)
Handstand push ups
Pistols, each leg

*40 second L-sit after each round

15 minute time cap.
12-9-6 reps for time of:
Rowing, calories
Box handstand push ups
Walking lunges, each leg

*40 second tuck sit after each round
12-9-6 reps for time of:
Rowing, calories (2x)
Strict HSPU, deficit for men with 45#
Pistols, each leg

*40 second L-sit after each round

Monday Jul 18, 2016

Back squats, 3 sets of 5 reps

Three rounds through:
DB snatch, x3-5
DB hang squat clean, x3-5
DB push press, x3-5
Row 200/150m, fast
6 rounds for time of:
10 DB snatch, total, 45/25
10 DB hang squat clean, total
10 DB push press, total
10 DB goblet squat, total
10 hollow rocks

15 minute time cap.
Complete the workout with a 24/16kg kettlebell.

All KB sets must be unbroken.

Saturday Jul 16, 2016

Partner AMRAP in 30 minutes.

Team of two, one kettlebell.

Sumo deadlift high pulls, x15, each
Partner pull ups, x10 each
KB side to side, x15 each way, each
Handstand push ups, x10 each
KB goblet squat, x15 each
Toes to bar, x10 each
Broad jump, x20 mats, each

Alternate back and forth with your partner on each movement.

Friday Jul 15, 2016

Four rounds through:
• Hang power clean, x3 up to working weight
• Handstand hold, :20
• Wall ball, x7
• Jog 200m, every other round
Blue band:
Farmers carry 200m, 45/25#, each hand

Then, 5 rounds through:
Hang power clean, x5 @ 60% of power clean
Wall walk, x2 (chest to wall)
Wall balls, x15, 20/14

Then, Farmers carry 200m, 45/25#

Green, Red & Black band:
Farmers carry 200m, 24/16kg, each hand

Then, 5 rounds through:
Hang power clean, x5 @ 60% of power clean
Handstand walk, 24ft
Wall balls, x15, 20/14

Then, Farmers carry 200m

Wednesday Jul 13, 2016

Four rounds through:
• Pull ups, x5 reps
• Dips, x5 reps
• KB swings, x10
• Double unders, x20
50-40-30-20-10 reps for time:
Kettlebell swing, russian, 24/16
Double unders
Sit ups

15 minute time cap.

*sub 3x single unders for double unders.

GO FAST!

Tuesday Jul 12, 2016

Strength:
• Back squat, 3 sets of 5 reps

Three rounds through:
• Front squat, x 3 reps
• Row 8 calories
• Pec/ shoulder stretch, :30 each arm
21-18-15-12-9 reps for time:
Row, calories
Front squat @ 35% of Front squat standard.
Push ups

15 minute time cap.
21-18-15-12-9 reps for time:
Row, calories
Front squat @ 35% of Front squat standard.
Ring dips

15 minute time cap.

Monday Jul 11, 2016

Upper body.

WOD warm up drills:
- dot drills, x6 each leg
- kipping pull up, x3-5
- kb push press, x3-5 each arm
Complete 4 rounds before WOD.
10 turkish get ups, total, 20/12kg

Four rounds through:
Pull ups, x10, chin over
KB Push press, each arm, x10
Box jumps, x15, 24/20

10 turkish get ups, total

18 minute time cap.
8 turkish get up

Four rounds through:
8 ring rows
8 KB push press, each arm
10 box step ups

8 turkish get ups

18 minute time cap.
10 turkish get ups, total, 24/16kg

Four rounds through:
Pull ups, x10, strict
KB Push press, each arm, x10
10 box jump-overs, 24/20

10 turkish get ups, total

18 minute time cap.