Gym WODs

Wednesday Jun 08, 2016

Hang power snatch, x3 - LIGHT
Overhead squat, x3
Row 8/6 calories
*complete 2-3 rounds during warm up/ strength - before WOD

Beginner warm up drill(s):
Dumbbell hang power snatch, x3 each arm
Overhead squat, 45/35, x3
Row 8/6 calories

Advanced warm up drill(s):
Hang squat snatches, x2-3 LIGHT
Row 8/6
Lower body strength routine.
2:00 of work, followed by 2:00 of rest, x4 rounds for max calories
5 hang power snatches, 75/55
10 overhead squats
max calories rowing
2:00 of work, followed by 2:00 of rest, x4 rounds for max calories
5 dumbbell hang power snatches, each arm, 25/15
8 overhead squats, 45/35
max calories rowing
2:00 of work, followed by 2:00 of rest, x4 rounds for max calories
5 hang squat snatches, 115/75
5 overhead squats
max calories rowing

Tuesday Jun 07, 2016

5-8 sumo deadlift high pulls
50 high knee skips
*complete 2-3 rounds during warm up/ strength - before WOD
Upper body strength routine.
Four rounds for time of:
200 single unders
12 handstand push ups
20 sumo deadlift high pulls, 24/16kg
Four rounds for time of:
150 single unders
12 push ups
20 sumo deadlift high pulls, 16/8kg
Four rounds for time of:
50 double unders
7 deficit, strict, HSPU, 45/25
20 sumo deadlift high pulls, 32/24kg

Monday Jun 06, 2016

3-5 dumbbell overhead walking lunges, each leg
3 burpees
5 hollow rocks

*complete 2-3 rounds during warm up/ strength - before WOD
Lower body strength routine
Complete the following for time:
50 dumbbell overhead walking lunges, total, 45/25
20 burpees
20 hollow rocks
15 burpees
15 hollow rocks
10 burpees
10 hollow rocks
50 dumbbell overhead walking lunges, total, 45/25

13 minute time cap.
Complete the following for time:

50 walking lunges, total, unweighted
15 burpees
15 sit ups
10 burpees
15 sit ups
5 burpees
15 sit ups
50 walking lunges, total

13 minute time cap.

Saturday Jun 04, 2016

In teams of 3, complete four rounds for time:

Row (distance established by team)
Seal walk, 48ft, x3
Med-ball side toss, 8ft, x30

*For rowing distances: each male = 350m, each female = 275m. (once the total distance is established, you can split up the work however you see fit)
**break up the reps/rowing however you see fit.

30 minute time cap.

Friday Jun 03, 2016

Lower body mobility circuit.

A1. Front squat, x3
A2. Kip swings OR handstand head-touches
A3. Upper body mobility drill
Complete 5 rounds over 15 minutes.
10 thrusters, 95/65
10 kettlebell swings, russian, 24/16
:15 chin-over hold
:20 handstand hold, against wall

10 front squats, 95/65
10 kettlebell swings, russian, 24/16
:15 chin-over hold
:20 handstand hold, against wall

10 push press/ jerks, 95/65
10 kettlebell swings, russian, 24/16
:15 chin-over hold
:20 handstand hold, against wall

Rest 2:00

Repeat.

15 minute time cap.
10 thrusters, 45/35
10 kettlebell swings, Russian, 16/8kg
:15 ring row hold
:20 push up plank

10 front squats, 45/35
10 kettlebell swings, Russian, 16/8kg
:15 ring row hold
:20 push up plank

10 push press, 45/35
10 kettlebell swings, Russian, 16/8kg
:15 ring row hold
:20 push up plank

Rest 2:00

Repeat.

15 minute time cap.
3 rounds of:
7 clusters, 115/75
10 kettlebell swings, russian, 28/20kg
:15 chin-over hold
:20 handstand hold, against wall

Rest 2:00

Repeat.

15 minute time cap.

Wednesday Jun 01, 2016

Upper body mobility circuit

A1. Bumper Turkish get up, x4
A2. Rope pin OR kip swing practice
A3. High knee jump ropes, x50 OR double under practice
Complete 4-5 rounds over 15 minutes.
6 rounds for time:
1 rope ascent
5 ring dips, strict
10 toes to bar
15 step ups, 24/20in.
25 double unders

15 minute time cap.
6 rounds for time:
2 rope lowers
8 push ups
8 knee raises
10 step ups
75 single unders

15 minute time cap.
6 rounds for time:
1 seated, legless rope ascent/standing legless ascent
5 ring dips on high rings
10 toes to ring, unbroken
15 step ups
25 double unders, unbroken

15 minute time cap.

Tuesday May 31, 2016

A1. Hang power clean, x2
A2. Push press, x2
A3. Row 150/100, FAST
A4. Samson stretch, :20 each way
Complete 4-6 rounds over 15 minutes.
15 minute AMRAP of:
3 hang power cleans, 95/65
3 push press
10 walking lunges, total, unweighted
15 sit ups
Row 300/250m
A1. Romanian deadlift, x7
A2. Medicine ball hang clean, x7
A3. Row 150/100m, FAST
Complete 4-6 rounds over 15 minutes.

Then,

15 minute AMRAP of:
Push press, x7, 45/35
Walking lunges, x14, total
Sit ups, x15
Row 300/250m
A1. Clean (power) & Jerk, x3 total
A2. Row 150/100m, FAST
A3. Samson stretch, :20 each way
Complete 4-6 rounds over 15 minutes

Then,

15 minute AMRAP of:
5 clean & jerks, 135/85
10 walking lunges, total, unweighted
15 sit ups
Row 300/250m

Monday May 30, 2016

10 minute, (abbreviated) standard warm up
For time:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

*partition the bodyweight reps as needed. These DO NOT need to be completed one movement at a time.
Scaled A:
Ash mill loop run
75 pull ups
150 push ups
200 air squats
Ash mill loop run

*partition the bodyweight reps as needed. These DO NOT need to be completed one movement at a time.

Scaled B:
Ash/Ellis loop run
50 pull ups
100 push ups
150 air squats
Ash/Ellis loop run

*partition the bodyweight reps as needed. These DO NOT need to be completed one movement at a time.


Movement scales (listed by difficulty):
Pull-up: banded pull up -> ring row
Push up: box push-up -> knee push ups
Air squats: air squats -> air squats ;)
Wear a weight vest or body armor for the run and/or the body weight elements.

Sunday May 29, 2016

Recovery WOD:

Wall stretch, 2:00 each leg, L/R

Elevated calf stretch, 2:00 each leg, L/R

Pec/shoulder stretch, 1:30 each arm, L/R

Three rounds through:
A1. Cuban rotation, x8
A2. Squat pushes, x8 each leg
No rest between sets

Row/ Air dyne 8:00 @ recovery pace

Saturday May 28, 2016

In teams of 4, complete the two rounds for time:

Row 2000m
200 sit ups

*team bumper carry - Ash/Ellis loop

While inside on the rower/sit-ups only two partners can work at a time. Switch/rotate any time you need. Once the rowing and sit ups are complete, everyone runs the Ash/Ellis loop, sharing the burden of carrying one bumper plate. Switch who is carrying any time.