Gym WODs

Thursday May 12, 2016

RECOVERY WOD:

5:00 row @ 20 strokes per minute

5:00 pigeon pose stretch (2:30 on each leg)

5:00 row @ 22 strokes per minute

5:00 wall stretch (2:30 on each leg)

5:00 row @ 24 strokes per minute

5:00 moving at the bottom of a squat

Wednesday May 11, 2016

A1. Hang power snatch, x3, LIGHT WEIGHT PRACTICE
A2. Scapular pull ups OR Handstand hold :30 against wall
A3. Row 8/6 calories, fast
Complete 4-6 rounds over 15 minutes.

Five round AMRAP of 3:00 of work/ 1:00 of rest
5 pull ups
10 step ups, 24/20in box
15 dumbbell snatches, total, 45/25
20/15 calorie row

A1. Snatch grip Romanian deadlift, x7
A2. Dumbbell hang power snatch, x5 each
A3. Scapular pull ups, 8
A4. Row 8 calories, fast
Complete 4-6 rounds

THEN,

AMRAP of 3:00 of work/ 1:00 of rest
5 ring rows
10 step ups, 24/20in box
15 dumbbell snatches, total, 25/15
20/15 calorie row

AMRAP of 3:00 of work/ 1:00 of rest
5 L-pull ups
10 box jump overs
7 hang power snatches, 75/45
20/15 calorie row

A1. Back squat, x5
A2. Banded dislocates & pull-aparts, x8
A3. High knee jump rope, x50
Complete 5 rounds over 18 minutes

300 single unders
30 air squats
30 push ups
200 single unders
20 air squats
20 push ups
100 single unders
10 air squats
10 push ups

GO FAST!

Monday May 09, 2016

A1. Pressing Turkish get up, x1 each arm
A2. Dot drill, x4-6 on each leg
A3. High Box jumps, x5
Complete 3 rounds over 13 minutes

Two rounds for time of:
Run Ash/Ellis loop
20 Kettlebell swings, American, 24/16kg
20 Kettlebell push press, total (10 each arm)
20 Sit ups
20 Kettlebell swings, American
20 Kettlebell push press, total (10 each arm)
20 Sit ups

18 minute time cap.

(Run, complete 20/20/20/20/20/20, twice)

Two rounds for time of:
Run Ash/Ellis loop
20 Kettlebell swings, Russian, 16/12kg
20 Kettlebell push press, total (10 each arm)
20 Sit ups
20 Kettlebell swings, Russian, 16/12kg
20 Kettlebell push press, total (10 each arm)
20 Sit ups

18 minute time cap.

Two rounds for time of:
Run Ash/Ellis loop
20 Kettlebell Snatches, 24/16kg
20 Kettlebell push press, total (10 each arm)
20 Sit ups
20 Kettlebell Snatches, 24/16kg
20 Kettlebell push press, total (10 each arm)
20 Sit ups

Sunday May 08, 2016

Recovery WOD:
Move with intent for 30 minutes at a LOW INTENSITY through:

Lunge, with a twist, x48ft

Swing from pull up bar, :30

Down-dog to up-dog, x5, hold each position :10

Duck walk, x48ft

10-15 easy push ups

10-15 easy ring rows

Row 5:00 low/moderate pace

Wall stretch, 1:30 each leg

Saturday May 07, 2016

Team "Sit-up Murph"

Build a team of 3-4 people and complete Murph as fast as possible.

Run 400m x2 total laps, two teammates can run at once
100 sit ups
Run 400m x2 total laps, two teammates can run at once
200 push ups
Run 400m x2 total laps, two teammates can run at once
300 air squats
Run 400m x4 total laps, two teammates can run at once

*only one person can work at a time on the bodyweight movements.

30 minute time cap.

Friday May 06, 2016

A1. Front squat, x3
A2. Push press, x3
A3. Thruster, x3
A4. Kip swings, x10
A5. Row 250/200m
Complete 4 rounds over 14 minutes.

"Fran"
21-15-9 reps for time of:
Thrusters, 95/65
Pull-ups

Post WOD:
B1. Back extensions, x8
B2. Cuban rotations, x8, each
Complete 3 rounds

Beginner WOD:
21-15-9 reps for time:
Thruster, 45/35
Jumping pull-ups

Thursday May 05, 2016

Wednesday May 04, 2016

A1. Turkish get up, x3 each arm
A2. KB "cross-chops," x6-8 each side
A3. Rope pin practice || scapular pull ups, x8
A4. Run 200m
Complete 3 rounds over 15 minutes

Three rounds for time:
10 handstand push ups
10 KB "cross-chops" on each side
2 rope ascents
Run 400m

Three rounds for time of:
15 push ups
10 KB "cross-chops" on each side
3 rope lowers
Run 400m

Three rounds for time of:
10 deficit HSPU, 45/25, strict
10 KB "cross-chops" on each side
2 rope ascents, legless
Run 400m

Tuesday May 03, 2016

A1. Front squat, x3
A2. DB hang squat clean, push press, snatch complex, x3 each arm
A3. High knee jump rope skips || run 200m, alternating rounds
Complete 5 rounds over 15 minutes

12 minute AMRAP of:
10 DB hang squat cleans, each arm, 45/25
30 double unders
10 DB push jerks/push press, each arm
30 double unders
10 DB snatches, each arm
30 double unders
Run 200m

12 minute AMRAP of:
15 DB front squats, 25/15
75 single unders
10 DB push press, each arm
75 single unders
10 DB snatches, each arm
75 single unders
Run 200m

12 minute AMRAP of:
10 DB squat cleans, total, 75/45
30 double unders, unbroken
10 DB push press, total
30 double unders, unbroken
10 DB snatches, total
30 double unders, unbroken
Run 200m