Gym WODs

Saturday Jan 30, 2016

In teams of four, with one partner at each station, complete 4 cycles for time:
Wall balls, x15
Dumbbell snatch, x15
Handstand walk, x24ft OR Seal walk, x48ft
Row 10/8 calories

*each partner is working at a different station. When EVERYONE has finished their respective station, you all rotate as a team to the next station. Every member must complete four rounds through all four stations. Scale weight/reps as needed.

Friday Jan 29, 2016

A1. Push press, x3 reps, heavy
A2. Hang, :30 passive/active
A3. Row 200/160, fast
Complete 3-4 rounds over 12 minutes
Partner AMRAP, 25 minutes:
10 kettlebell push press
10 kettlebell squats
10 single arm, russian kettlebell swings
10 windmills

Complete the entire cycle with one arm, then switch partners. Alternate arms each round.
Partner AMRAP, 25 minutes:
8 kettlebell push press
8 kettlebell squats
8 kettlebell swings, russian
8 windmills

*one kettlebell in EACH hand.

Wednesday Jan 27, 2016

A1. Turkish get ups, x5 each arm
A2. Single leg deadlift, x8 each side
Complete three rounds through:
4:00 Row, max distance

Rest 1:00

4:00 AMRAP of:
5 pull ups
10 push ups
15 sit ups

Rest 1:00

Repeat once more.

Score is distance combined and total rounds. Pick up where you left off on the 5-10-15 on the second round.
4:00 Row, max distance

Rest 1:00

4:00 AMRAP of:
7 ring rows
7 box push ups
15 sit ups

Rest 1:00

Repeat once more.
4:00 Row, max distance

Rest 1:00

4:00 AMRAP of:
3 muscle ups
15 sit ups

Rest 1:00

Repeat once more.

Tuesday Jan 26, 2016

A1. Hang power clean, x2
A2. Reverse lunge, x2 each leg
A3. Front squat, x2
A4. Lateral hops over bar, x20
Complete 4-5 rounds in 12 minutes
Every :90, x10 rounds, alternating between:
a)
Hang power clean, x2
Barbell lunge, x4 reps total
Front squat, x6

b)
200m sprint

*score is total weight used.
Complete 4-6 rounds through:
Front squat, x5
Push up, x10
Lateral hops, x20

Then,

15 minute AMRAP of:
Dumbbell front squat, x8
Ring row, x8
200m run
Rest 1:00 after each round

Monday Jan 25, 2016

A1. Romanian deadlift, x7 reps, light/medium
A2. Dot drills, x4-6
Complete 4 rounds through in 12 minutes.
5 rounds for time of:
10 deadlifts, 185/125
L-Sit, :20
Jump rope skips, x150
5 rounds for time:
10 deadlifts, 95/65
Tuck sit, :20
Jump rope skips, x100
5 RFT:
7 Deadlifts, 275/185
L-sit on the floor, :20
Jump rope, x150

Saturday Jan 23, 2016

In teams of two, complete AMRAP in 25 minutes:
KB deadlift (briefcase), x10
Push ups, x12
Box step ups, x15

Every 2 cycles through by each partner, complete a 200m run together as a team.

Friday Jan 22, 2016

A1. Dumbbell bench press, x8
A2. Dumbbell hang squat clean, x5
A3. Run to Ash and back
Complete 4 rounds through over 12 minutes
For time, complete:
100m farmers carry (first lamp post & back)

Then,

3 rounds through:
10 dumbbell squat cleans, 45/25, one in each hand
10 dumbbell push press
20 sit ups

Then,

100m farmers carry

15 minute time cap.
For time, complete:
100m farmers carry (first lamp post & back)

Then,

3 rounds through:
10 dumbbell squats, 25/15, one DB
10 dumbbell push press, each arm
10 sit ups

Then,

100m farmers carry

*beginner WOD uses kettlebells on their carry
For time, complete:
100m farmers carry (first lamp post & back)

Then,

3 rounds through:
8 "man-makers"
20 sit ups

Then,

100m farmers carry

15 minute time cap.

"Man-maker"
Dumbbell push up
Dumbbell row, each arm
Dumbbell squat clean
Dumbbell thruster
One rep.

Wednesday Jan 20, 2016

A1. Wall facing handstand shoulder touches, x20
A2. Ring rows, x8, 3103 tempo
A3. Broad jumps across the room, x2
Complete 4-5 rounds over 12 minutes.
21-15-9 reps for time:
Handstand push ups
Hollow rocks

*complete an Ash/Ellis loop between rounds (2 total runs)
Three rounds through:
10 box handstand push ups
12 V-ups

*complete an Ash/Ellis loop between rounds (2 total)
Three rounds through:
10 deficit strict HSPU, 45/25
10 Straight leg lifts

*complete an Ash/Ellis loop between rounds (2 total runs)

Tuesday Jan 19, 2016

A1. Power snatch, x3, tng
A2. Lateral bar hops, x20
A3. Strict pull up, x3-5
Complete 4-6 rounds through over 12 minutes
Every 2:30 for six rounds:
Power snatch, x5, tng
Burpee box jump/step up, x10

*score is the weight used and the total time to complete all six rounds.
**power snatch reps should be unbroken, pick weight accordingly.
Complete 5 rounds of:
Overhead squat, x5
Box step ups, jumps, x8
Ring rows, x8

Then,

Every 2:30 for six rounds:
Wall ball, x8
Box push ups, x8
Box step ups, x10
Every 2:30 for six rounds:
Power snatch, x3, tng
Burpee box jump over x8

Monday Jan 18, 2016

A1. Back squat, x5 (heavier than last time)
A2. Double under practice, x15-20
Complete 5 rounds in 15 minutes
12 minute AMRAP of:
30 double unders
25 air squats
10 toes to bar

*no one scales up, go fast!
12 minute AMRAP of:
100 jump rope skips
20 air squats
10 knee raises