Gym WODs

Wednesday Aug 24, 2016

Back squat, build up to 1 Rep max
(rep scheme, 5,5,3,3,2,1,1...1)

Three rounds through:
Kip swing, x10
Kettlebell swings, x8-10 building up
Handstand kick ups, x10
18 minute AMRAP:
Kettlebell swing, American, 28/20kg, x10
Sit up, x15
Handstand walk, 20ft (5 mats)
Rest 1:00

Beginner:
Scale seal walk for handstand walk.
20/12kg kettlebell swing, Russian.

Tuesday Aug 23, 2016

Three sets of:
Hang power clean, x3
Hang squat clean, x3
*With 45/35 lb. bar working on speed under the bar.

Then,

Five rounds through:
Hang power clean, x3 building up to weight
Hang squat clean, x3
Dot drills, x6
Row 200/150m
Four rounds of 2:00 on, 2:00 off, max meters:

Hang squat clean, x3 @ 45% of front squat metric
Barbell lunge, x3 each leg
Box jump, x10 24/20 inch box
Row

Beginner:
Hang power clean, x5 @ 45/35 lb. bar.
Barbell lunge, x5 each leg

Monday Aug 22, 2016

Bench press, build to a 1 Rep Max
(rep scheme, 5,5,3,3,2,1,1...1)

Three rounds of:
Strict press, x3
Push press, x3
Push jerk, x3
Kip swing, x10
High knee skips, x50
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.

Last completed on June 21, 2016
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.

Saturday Aug 20, 2016

Teams of 3-4, rip out the following for time:
50 pull ups, total
100 push ups, total
200 sit ups, total
300 walking lunges, total
2500m row

*every team MUST be co-ed.

**all teammates can be working simultaneously, except on the rowers.

***complete the WOD in order, moving to each station after completing the previous.

Friday Aug 19, 2016

Three rounds through:
3 turkish get ups, each arm
Wall balls, x5-10
KB swings, x5-10
Push press, x5-10
Double under practice, x15
"Gator"

40-30-20 reps for time:
Double unders
Wall balls
Kettlebell swings, Russian
Push press, 45/35 empty bar
Row, calories

*All moves must be completed unbroken

20 minute time cap.

Blue & Green band:
14/12 lb. medicine ball. 20/12kg kettlebell.

Red & Black band:
20/14 lb. medicine ball. 24/16kg kettlebell.

Wednesday Aug 17, 2016

Deadlift 3x3
(add weight to last time - max reps on last set)
MAXING NEXT WEEK!

Four rounds through:
Hang power snatch, light, x3
Overhead squat, x3
Double under practice, x15
5 minute AMRAP of:
Hang power snatch, x3 @ 50% of power snatch
Overhead squat, x5
Double under, x30

Rest 3:00

5 minute AMRAP of:
Hang power snatch, x3
Overhead squat, x5
Double under, x30

Tuesday Aug 16, 2016

Bench press 3x3
(add weight to last time - max reps on last set)
MAXING NEXT WEEK!

Four rounds through:
Dot drills, x6
Pistol hold, :15
Pull up, strict, x3-5
For time:
L-sit, :30
Run 400m
20 pistols
50 push ups
Run 400m
20 pistols
50 push ups
Run 400m
L-sit, :30

16 minute time cap.

*partition the pistol/ push up combinations as needed.

Beginner WOD:
Sub 50 air squats for the pistols

Monday Aug 15, 2016

Back squat 3x3
(add weight to last time - max reps on last set)
MAXING NEXT WEEK!

Four rounds through:
KB press, x3-5 each arm
KB swing, x8-10
Row, 8 calories, FAST
24-20-16 reps for time:
KB strict press, total
Sit ups
KB swing, American
Rowing, calories

*note the kettlebell weight you use.

Advanced:
Sub KB swings for KB snatches

Saturday Aug 13, 2016

With a partner 25 minute AMRAP of:

Box jump, 30/24, alternating, x20 total
Seal walk, x40ft, each
Dumbbell thruster, single arm, 45/25, x20 total
Broad jump, x40ft, each
Dumbbell sumo deadlift high pull, x20 total
Farmers carry, 200m

Friday Aug 12, 2016

Four rounds through:
Handstand kick ups, x10
Pull ups, x3-5, strict
Dislocates, x10
Dot drills, x6
"GT"
15 minute AMRAP of:
20 handstand push ups
10 mats, overhead walking lunge, 45/25 bumper
20 pull ups
10 mats, overhead walking lunge
20 toes to bar
10 mats, overhead walking lunge
20 burpees
10 mats, overhead walking lunge
Run Ash/Mill loop (or row 1200/1000m)

Blue band:
Sub push ups for HSPU

Red & Black band:
CTB pull ups & deficit HSPU, 45/25

*if you finish your run after the time cap, mark your finishing time in the notes.
Yellow band:
15 minute AMRAP of:
20 push ups
10 mats, walking lunge
20 ring rows
10 mats, walking lunge
20 knee raises
10 mats, walking lunge
20 burpees
10 mats, walking lunge
Run Ash/Mill loop (or row 1200/1000m)