Gym WODs

Thursday Dec 29, 2016

With a continuously running 1:15 timer:

Complete 3 rounds with an empty bar.
A1. High hang power clean (thighs), x3
A2. Hang power clean (knees), x3
A3. Power clean (shins), x3
Every 1:00 with empty bar

Complete 4 rounds with 40% of power clean.
B1. Hang power clean, x2
B2. Power clean (from the floor), x2

Complete 10 rounds adding weight every other round.
C. Power clean (from the floor), x2

Aux strength:
D1. Good mornings, x8 (light)
D2. Strict toes to bar, x8
D3. Bent over row, x8
(Complete 3 rounds)

Wednesday Dec 28, 2016

(Take 10 minutes)
Build up to back squat weight

As needed between squats:
-duck walk, x12ft
-row 200m
Every 3:00 complete:
Back squat, 5x5
(same weight on each set)

Rest 3:00 then,

For time:
Row 600/500m
20 burpees
50 double unders

Bang. Bang. Bang. Fast!

Monday Dec 26, 2016

(Complete 4 rounds over 15 minutes)
Turkish get ups, x2 each arm
Kettlebell swings, x8
Kip swings, x10
Dot drills, x6
15 minute AMRAP:
Run 400m
15 pull ups
50 air squats
15 kettlebell swings, 24/16, American
50 sit ups

131 reps per round - run counts as 1 rep ;-). Earn it!!

Saturday Dec 24, 2016

"Dirty 30"

30 minute AMRAP with a partner.
30 box jumps/ step ups
30 mats of seal walks
30 ring rows
30 dumbbell snatches
30 medicine ball sit ups
30 calorie row
30 dumbbell overhead lunges
30 seconds L-sit
30 push ups
30 wall balls

Partner A completes 30 reps, then partner B completes 30 reps.

Alternate back and forth on every movement through the list as many times as possible in 30 minutes.

Friday Dec 23, 2016

(Complete 4 rounds over 12 minutes)
-Pistol holds, :15 seconds each leg
-Push press, x5 each
-Kip swings, x10
-Row 10/8 calories
Complete a 20 minute AMRAP of:
L-sit, :20 seconds
Single leg squat, x10 total
Dumbbell push press, 45/25, x10 each arm
Row 20 calories
Rest 1:00

(score is 70 reps each round)

Thursday Dec 22, 2016

Barbell Club 003

With an empty bar, x3 rounds:
A1. Hang power clean, x2
A2. Split jerk, x3

Using 40% of split jerk, x5 rounds:
B1. Hang power clean, x2
B2. Split jerk, x2

Add weight every other round, x8 rounds:
C1. Hang power clean, x2
C2. Split jerk, x1

Auxiliary work, x3 rounds:
D1. Bent over row, x8
D2. Back extensions, x8
D3. Strict toes to bar, x8

Wednesday Dec 21, 2016

(Take 10 minutes)
Build up push press weight.

Between warm up and working sets:
-Handstand kick ups
-Dot drills
Every 2:30 complete:
Push press, 5-5-5-5
(heaviest you can perform on each set)

Rest 2:30, then,

Three rounds for time:
Ash/ Ellis loop run
Handstand walk, x48ft
Rest 2:30

*Sub 48ft seal walk for HS walk.

Score is total time, including first two rest periods.

Tuesday Dec 20, 2016

(Take 10 minutes)
Build up to back squat weight.

Between warm up and working sets:
-PVC dislocates
-duck walks
-rope pin practice
Every 3:00 complete:
Back squat, 5x5
(same weight on each set)

Then,

For time:
30-20-10 reps of:
Overhead squat @ 95/65

Alternating with,

3-2-1 reps of:
Rope climb