Gym WODs

Tuesday Jun 28, 2016

Lower body strength routine.

WOD warm up drills:
-hang power clean, x2-3
-thruster, x2-3
-barbell lunge, x2-3
-high knee skips, x50

Complete 3-4 rounds before WOD.
For time, complete unbroken sets of:
5-4-3-2-1 reps:
Hang power clean
Thruster
Barbell lunge, each leg

*100 single unders after each set.

Weight: 60-70% of power clean band standard.

(Example: 5 HPCl, 5 Thrusters, 10 total barbell lunges, Rest as needed, 4,4,8, Rest, 3,3,6, etc...)

Monday Jun 27, 2016

Upper body strength routine.

WOD warm up drills:
-KB cross chops, x3-5 each way
-KB swings, x5
-air squats, x5-8
-KB push press, x3-5 each

Complete 3-4 rounds before the WOD.
21-18-15-12 reps for time:
Kettlebell cross chops, total
Kettlebell swings, American
Kettlebell squats
Kettlebell push press, total
Seal walks, in mats

*pick a weight that you can complete the reps unbroken.

18 minute time cap.

Saturday Jun 25, 2016

In teams of 3-5, complete four rounds of the following:

Row, 15/12 calories
Dumbbell snatches, x10 each arm
Step ups, x15
Burpees, x12
Sit ups, x20
Rest.

30 minute time cap.

Instructions:
1) each partner begins at a different station.
2) once EVERYONE has completed their required work, rotate to the next station in order.
3) repeat until everyone has completed four full rounds of each movement.

Friday Jun 24, 2016

WOD warm up drills:
-Snatch, x2-3 building up to working weight
-kip swing, x10
-Pistol hold, :15 each leg
-50 high knee skips

Complete 4-5 rounds before WOD.
FRD12 WOD #3 - "ML"

Yellow band
5 rounds for time:
5 hang power snatch, 45/35
10 jumping pull ups
10 box push ups
10 walking lunges, each leg
100 single unders

Blue band
5 rounds for time:
3 power snatches @ 75% of blue band power snatch weight (or 95/65 - whichever is lower)
5 pull ups
12 push ups
10 overhead walking lunges, each leg, 25/15
100 single unders

Green band
5 rounds for time:
3 power snatches @ 80% of green band power snatch weight
5/3 pull ups, strict
5/3 ring dips, strict
5 pistols, each leg, alternating
30 double unders

Red band
5 rounds for time of:
3 squat snatches @ 75% of red band squat snatch weight
4/2 ring muscle ups
5 pistols, each leg, alternating
30 double unders, unbroken

Black band
5 rounds for time of:
3 squat snatches @ 80% of black band squat snatch weight
4/2 ring muscle ups, strict
5 pistols, each leg, alternating
30 double unders, unbroken

Wednesday Jun 22, 2016

Lower body strength routine.

Complete 3-4 rounds before the WOD:
-Jog to Ash & back
-Wall balls, x5
-Sumo deadlift high pulls, x5
Three rounds for time of:
400m run (OR 500/425m row)
35/25/15 wall balls, unbroken
15/25/35 sumo deadlift high pulls, unbroken
Rest 3:00

*each round rep scheme changes by 10.
**PICK A WEIGHT THAT ALLOWS YOU TO COMPLETE THE WORK UNBROKEN

Score is total time, including rest. Note your weights used. (Anyone game to try 25 or even 35 lb. slam balls?!)

Tuesday Jun 21, 2016

Upper body strength routine.

WOD warm up drills:
-Press/ push press/ split jerk, x3-5 reps
-Kip swings, x10
-Kettlebell swings, x5-8
-Dot drills, x4-6

Complete 3-4 rounds before the WOD.
Complete the following ladder for time:
12 split jerks, 95/65
7 pull ups
10 V-ups
100 single unders

9 push press
7 pull ups
10 V-ups
100 single unders

5 strict presses
7 pull ups
10 V-ups
100 single unders

9 push press
7 pull ups
10 V-ups
100 single unders

12 split jerks
7 pull ups
10 V-ups
100 single unders

15 minute time cap.
Five rounds for time of:
10 push press, 45/35
8 jumping pull ups
10 V-ups
100 single unders

15 minute time cap.
Five rounds for time of:
5 split jerks @ 100% of your PRESS band standard
3 bar muscle ups
10 toes to bar unbroken from your last BMU
150 single unders

15 minute time cap.

Monday Jun 20, 2016

Lower body strength routine.

WOD warm up drills:
-Hang squat clean, x2-3
(OR hang power clean + front squat)
-Box jumps, x2-3
-Row 200/150m

Complete 3-4 rounds before WOD.
2:00 on/ 2:00 off, AMRAP:
2 hang squat cleans
10 box jumps, 30/24
Row

4 hang squat cleans
8 box jumps, 30/24
Row

6 hang squat cleans
6 box jumps, 30/24
Row

8 hang squat cleans
4 box jumps, 30/24
Row

10 hang squat cleans
2 box jumps, 30/24
Row

Score is total distance rowed across all five rounds. Make note of your weight.
2:00 on/ 2:00 off, AMRAP:
2 front squats
10 box jumps, 20/14
Row

4 front squats
8 box jumps, 20/14
Row

6 front squats
6 box jumps, 20/14
Row

8 front squats
4 box jumps, 20/14
Row

10 front squats
2 box jumps, 20/14
Row

Score is total distance across all five rounds. Make note of your weight.

Saturday Jun 18, 2016

In teams of two, complete a 25 minute AMRAP of:
50 walking lunges, total
40 push ups
30 calories, rowing
:20 L-sit

50 air squats
40 sit ups
30 pull ups
200 single unders

*each movement is listed as total reps, but the work can be split between partners however they see fit. One partner working at a time.

Friday Jun 17, 2016

Run/ row/ jump 3:00
Upper & Lower body mobility
Full Free Range warm up

Three rounds through:
-Row 150/125m quickly
-Dumbbell/kettlebell snatch, x3-5
-Dot drills, x4-6
-Double under practice
FRD12 WOD #2 - "Luke"
3 rounds, at 100% effort:

Row 250m (@ your required 500m pace, see below)
8 DB/KB snatch
6 Burpees
8 DB/KB snatch
6 Burpees
8 DB/KB snatch
Jump ropes (see below)

Rest 6 minutes between rounds

Yellow: 2:15/2:30 row pace (1:07.5/ 1:15) with 100 single unders (DB snatch, 35/15)

Blue: 2:00/2:15 row pace (1:00/ 1:07.5) with 100 single unders (DB snatch, 45/25)

Green: 1:45/2:00 row pace (:52.5/ 1:00) with 30 double unders (DB snatch, 45/25)

Red: 1:35/1:50 row pace (:47.5/ :55) with 50 double unders (KB snatch, 24/16kg)

Black: 1:28/1:40 row pace (:44/ :50) with 50 double unders (KB snatch, 24/16kg)

Instructions: set the rower to 250m right before your round starts. Make sure you hit the appropriate pace for your band when you start each round.

Inspired by Luke's ability to push his intensity very hard and follow these efforts with tremendous recovery ability - I bring you "Luke." We are aiming to push you hard right out of the gates with the fast-paced row, followed by movements and reps that allow you to push hard throughout the round. Then we want to measure your ability to recover during your rest time and perform at or near the same intensity for the next two rounds.