Gym WODs

Friday May 06, 2016

A1. Front squat, x3
A2. Push press, x3
A3. Thruster, x3
A4. Kip swings, x10
A5. Row 250/200m
Complete 4 rounds over 14 minutes.
"Fran"
21-15-9 reps for time of:
Thrusters, 95/65
Pull-ups

Post WOD:
B1. Back extensions, x8
B2. Cuban rotations, x8, each
Complete 3 rounds
Beginner WOD:
21-15-9 reps for time:
Thruster, 45/35
Jumping pull-ups

Thursday May 05, 2016

Recovery WOD:
Move with intent for 30 minutes at a LOW INTENSITY through:

Lunge, with a twist, x48ft

Swing from pull up bar, :30

Down-dog to up-dog, x5, hold each position :10

Duck walk, x48ft

10-15 easy push ups

10-15 easy ring rows

Row 5:00 low/moderate pace

Wall stretch, 1:30 each leg

Wednesday May 04, 2016

A1. Turkish get up, x3 each arm
A2. KB "cross-chops," x6-8 each side
A3. Rope pin practice || scapular pull ups, x8
A4. Run 200m
Complete 3 rounds over 15 minutes
Three rounds for time:
10 handstand push ups
10 KB "cross-chops" on each side
2 rope ascents
Run 400m
Three rounds for time of:
15 push ups
10 KB "cross-chops" on each side
3 rope lowers
Run 400m
Three rounds for time of:
10 deficit HSPU, 45/25, strict
10 KB "cross-chops" on each side
2 rope ascents, legless
Run 400m

Tuesday May 03, 2016

A1. Front squat, x3
A2. DB hang squat clean, push press, snatch complex, x3 each arm
A3. High knee jump rope skips || run 200m, alternating rounds
Complete 5 rounds over 15 minutes
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
12 minute AMRAP of:
15 DB front squats, 25/15
75 single unders
10 DB push press, each arm
75 single unders
10 DB snatches, each arm
75 single unders
Run 200m
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

Monday May 02, 2016

A1. Power snatch, x3
A2. Row 150/125, FAST
Complete 4-6 rounds over 13 minutes.

Start light and add weight every other round on the snatches.
Four rounds, starting every 6:00, for total time:
Row 500/425m
Walking lunges, x10 each leg
Toes to bar, x12
A1. Wide grip, Romanian deadlift, x5
A2. Knee raises, x5
A3. Row 200/150m
Complete 4-6 rounds over 13 minutes

Then,

Four rounds, starting every 6:00, for total time:
Row 425/350m
Walking lunges, x10 each leg
Knee raises, x10
A1. Squat snatch, x3
A2. Row 150/125m, FAST

Then,

Four rounds, starting every 6:00, for total time:
Row 500/425m
OH walking lunge, 45/25, x10 each leg, UNBROKEN
Toes to bar, x15, UNBROKEN

Saturday Apr 30, 2016

In teams of 3-4 complete the following, relay style.

30 minute AMRAP of:

Run 400m

Burpees, x25

Row 400/325m

Toes to bar/knee raises, x20

*Rest until the teammate behind you complete the PREVIOUS round.

Example:
-Partner A runs 400m.
-When Partner A completes the run, partner B starts their 400m run and partner A rests.
-When Partner B completes the run, partner C starts their 400m run, partner A starts their burpees, and Partner B rests.
-etc.

Friday Apr 29, 2016

Complete two rounds of 10 reps at each station for Fight Gone Bad.
Rest 2:00 between sets.
Then, let's go!
"Fight Gone Bad"
3 rounds, 1:00 each station, AMRAP:
Wall balls, 20/14
Sumo deadlift high pulls, 32/20kg
Box jump/step up, 24/20
Push press, 75/45
Rowing, calories
Rest
Medicine ball squats, 14/12
Sumo deadlift high pulls, 16/8kg
Box step ups, 20inch
Push press, 35/15 lbs. dumbbell
Rowing, calories
Rest

Thursday Apr 28, 2016

Recovery WOD:

Row for 8 minutes @ 20 strokes per minute (bottom number)

Stretch for 3:00

Row 8 minutes @ 22 strokes per minute

Stretch 3:00

Row 8 minutes @ 24 strokes per minute

Stretch 3:00

The pace doesn't matter - just make sure to nail the strokes per minute reading.

Wednesday Apr 27, 2016

A1. Power clean, x2
A2. Push jerk, x3
A3. Barbell lunge, x4 total
A4. Take 10 pulls on the rower to measure the highest cal/hr reading.
Complete 4-6 rounds over 15 minutes.
For time, complete:
Deadlift, x25 - 25% of 1RM deadlift
Push ups, x25
Walking lunge, x25, each leg

Rest 2:00

Deadlift, x25 - 25% of 1RM deadlift
Push ups, x25
Walking lunge, x25, each leg
Four rounds of:
Romanian deadlift, x5
Push press, x5
Take 10 pulls on the rower to measure the highest cal/hr reading.

Then,

For time, complete:
Romanian deadlift, x15 - 65/45
Push ups, x20
Walking lunge, x25, each leg

Rest 2:00

Romanian deadlift, x15 - 65/45
Push ups, x20
Walking lunge, x25, each leg
For time complete:
Deadlift, x25 @ 135/85
Overhead barbell lunge, x20, total
Push ups, x25

Rest 2:00

Deadlift, x25 @ 135/85
Overhead barbell lunge, x20, total
Push ups, x25

Tuesday Apr 26, 2016

A1. Turkish get up, x3 each arm
A2. Side-to-side swing, :30
A3. Handstand hold, :20
A4. Run 200m
Complete 3 rounds over 15 minutes
5 rounds for time of:
Pull ups (chin over)*, x10
Handstand walk, x24ft
V-ups, x10
Run 200m

*butterfly is off for today's WOD.

15 minute time cap.
5 rounds for time:
Jumping pull ups, x10
Seal walk, x24ft
Sit ups, x15
Run 200m
5 rounds for time of:
L-pull ups, x7
Handstand walk, x48ft - unbroken
Run 200m