Gym WODs

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)

Tuesday Aug 09, 2016

Back squat, 3 sets of 3
(add weight to last time - max reps on last set)

Then, four rounds through:
Kettlebell swings, x8
Hang/swing :20
Dot drills, x6
18 minute AMRAP of:
Kettlebell swings, American, x10, 24/16
Pull ups, strict, x5
Dips, x5
Box steps, x10
Rest 1:00
18 minute AMRAP of:
Kettlebell swings, American, x10, 28/20
Muscle up, x3/2
Box steps, x10
Rest 1:00

Monday Aug 08, 2016

Deadlift, 3 sets of 3
(add weight to last time - max reps on last set)

Then, three rounds of:
DB hang squat cleans, x3
DB push press, x3
DB snatches, x3
Double unders, x15
12 minute AMRAP of:
10 DB hang squat cleans, each arm, 45/25
30 double unders
10 DB push jerks/push press, each arm
30 double unders
10 DB snatches, each arm
30 double unders
Run 200m

Last completed May 3, 2016
12 minute AMRAP of:
10 DB squat cleans, total, 75/45
30 double unders, unbroken
10 DB push press, total
30 double unders, unbroken
10 DB snatches, total
30 double unders, unbroken
Run 200m

Saturday Aug 06, 2016

In teams of 3, complete three rounds for time:

Run 400m (or row 400/325m)
30 kettlebell swings, Russian, unbroken
15 partner pull ups
10 mats seal walk

*One person works at a time. Each teammate completes the movement and then the whole team moves on.

Example: Run/run/run, KB swing/KB swing/KB swing, etc.

Hint: going third on the run/row will likely be the most challenging position. ;-)

Friday Aug 05, 2016

Five rounds through:
Clean + thruster, x3
Hang/swing x :20
Row 200/150m
FRD12 WOD #9 "ALF"

Blue, Green, Red, Black Band:
For time:
50 pull ups*
100 push ups*
150 air squats*

Every :90 complete 1 cluster **
(@ 82% of push press standard)

*partition as needed.

**blue band cluster weight is 95/65

Cluster = Clean + Thruster

18 minute time cap.
Yellow band:
For time:
35 ring rows
70 push ups
105 air squats

Every :90 complete 5 thrusters @ 45/35

*partition as needed.

18 minute time cap.

Wednesday Aug 03, 2016

Bench press, 3 sets of 3
(add weight to last week - max reps on last set)

Three rounds through:
Kettlebell chops, x8
Kettlebell push press, x6
Kettlebell squat, x5
Row 200/150m
For time, complete:

Ash/Ellis loop (or 1000m row)

Then, 4 rounds through:
Kettlebell chops, x10 each way, 24/16
Kettlebell push press, x10 each arm
Kettlebell squat, x10
Hollow rocks, x10

15 minute time cap.