Gym WODs

Wednesday Sep 14, 2016

Skill work:
(Four rounds through)
Weighted dislocates, x10
Bench press, x5 up to working weight
Row 200/150m

Workout of the Day:
20 minute AMRAP of:
Bench press, x8 @ 45% of bench press standard
Sit ups, x15
Row 300/250m
Rest 1:30

Tuesday Sep 13, 2016

Skill work:
(Complete 3 rounds)
Hang power clean, x5 @ 45/35 FAST

(Complete 5 rounds)
Power clean, x3, touch and go, build up weight
Thruster, x3
Lateral bar hops, x20

Workout of the Day:
Seven rounds for time of:
Power clean, touch and go, x5
(@ 55% of power clean standard)
Thruster, x5
Single unders, x125

Beginner:
Hang power clean, 45/35

Monday Sep 12, 2016

Skill work:
(complete 4 rounds)
Turkish get ups, x3 each arm
Dot drills, x6
Box step downs, x5 each

Workout of the Day:
21-15-9 reps of:
Pull ups
L-sit, seconds
Pistols, total reps
L-sit, seconds

*Run 400m between round (total of two runs)

Beginner:
Banded pull ups
Tuck sit
Box pistols

Advanced:
Bar muscle ups (10-7-5)

Saturday Sep 10, 2016

Workout of the Day:
In teams of two, complete the following 25 minute AMRAP:

30 wall balls, total
48ft seal walk, each
20 burpee chest pass, alternating
48ft broad jump, each
10 medicine ball sit ups, each
Rest 1:00

Break up the wall balls however you see fit.
Burpee chest pass alternates back and forth for a total of 20 reps.
Medicine ball sit ups alternate back and forth for 10 each.

Friday Sep 09, 2016

Skill work:
(Complete 4 rounds)
Overhead squat, x5 from the floor
Dislocates, x10
Kip swing practice, x10
Row 8 calories

Workout of the Day:
21-15-9 reps for time of:
Overhead squats, 95/65
Row, calories (17-12-7)
Toes to bar

Repeat WOD from November 18, 2015.

Beginner:
Overhead squats 45/35
Knee raises

Advanced:
Overhead squats, 115/75
Toes to bar unbroken

Wednesday Sep 07, 2016

Skill work:
(Take 10 minutes)
Back squat, x5 up to working weight
Kettlebell swings, x8
Double under practice, x15

Workout of the Day:

Take 10 minutes to complete:

Back squat, 10-10-10
(same weight for all 3 sets)

Then @ 10:00 begin,

10 minute AMRAP of:
5 chin ups, strict
10 hollow rocks
15 kettlebell swings, American, 24/16
30 double unders

Beginner:
Sub banded chin up
100 single unders

Advanced:
Sub 2/1 strict muscle ups for chin ups

Tuesday Sep 06, 2016

Skill work:
Three rounds of:
Hang power clean, x3
Hang squat clean, x3, with 45/35 lb. bar

Five rounds of:
Hang squat clean, x3 up to working weight
Handstand kick ups, x10
Row 8 calories

Workout of the Day:
For time:
10-8-6-4-2 reps of:
Hang squat cleans @ 55% of power clean
Handstand push ups

20-16-12-8-4 calories:
Rowing

Beginner WOD:
Power cleans + front squat, 45/35
Box handstand push ups

Advanced WOD:
Deficit HSPU, 45/25, strict

Monday Sep 05, 2016

Workout of the day
In teams of 4, competing with one another:

Three rounds of:

Partner A: Run around the building
Partner B: Hold a plank position
Partner C: Complete the AMRAP
Partner D: Rest.

AMRAP:
10 DB push press, each arm
10 DB walking lunge, each leg
10 DB snatch, each arm
10 DB thruster

(total of 70 reps each round).

Skill work:
(4 rounds through)
Sumo deadlift high pull, x8
Push ups, x5
Pull ups, x5
Dislocates, x5
Double under practice, x20

Workout of the Day:
Starting every 10 minutes complete the following:

7 minute AMRAP of:
100 jump rope skips
10 box step ups, 24/20"
7 push ups, unbroken

3:00 rest

7 minute AMRAP of:
50 alternating feet jump rope skips
10 walking lunges, each leg
7 pull ups, unbroken

3:00 rest

7 minute AMRAP of:
30 double unders
10 sumo deadlift high pull, 24/16kg
15 sit ups

Last completed on August 3rd, 2015.

Compare rounds against last time, but score today in total reps (excluding the jump rope element).
17 reps each round for the first section,
27 reps for the second section
and 25 reps for the third.

Advanced WOD:
Starting every 10 minutes complete the following:

7 minute AMRAP of:
100 jump rope skips
5 box jump overs box step ups, 24/20"
7 ring dips

3:00 rest

7 minute AMRAP of:
50 alternating feet jump rope skips
10 walking lunges, each leg
7 pull ups, strict

3:00 rest

7 minute AMRAP of:
30 double unders
10 dumbbell squat snatch, total, 45/25
15 sit ups

Score in total reps (excluding the jump rope element).
12 reps each round on the first section
27 reps each round on the section section
25 reps each round on the third section

Wednesday Aug 31, 2016

Skill work:
(four rounds through)
Deadlift, x5
Push press, x5
Dot drills, x6
Row hard for :20
(How far can you row? Count the "roll")

Workout of the Day
Four rounds for time:
Row 500m/425 or Run 400m
Deadlift, x10 @ 60% of push press standard
Push press, x10
Toes to bar, x10

*alternate each round with the run or the row.

15 minute cap.