Gym WODs

Tuesday May 10, 2016

A1. Back squat, x5
A2. Banded dislocates & pull-aparts, x8
A3. High knee jump rope, x50
Complete 5 rounds over 18 minutes
300 single unders
30 air squats
30 push ups
200 single unders
20 air squats
20 push ups
100 single unders
10 air squats
10 push ups

GO FAST!

Monday May 09, 2016

A1. Pressing Turkish get up, x1 each arm
A2. Dot drill, x4-6 on each leg
A3. High Box jumps, x5
Complete 3 rounds over 13 minutes
Two rounds for time of:
Run Ash/Ellis loop
20 Kettlebell swings, American, 24/16kg
20 Kettlebell push press, total (10 each arm)
20 Sit ups
20 Kettlebell swings, American
20 Kettlebell push press, total (10 each arm)
20 Sit ups

18 minute time cap.

(Run, complete 20/20/20/20/20/20, twice)
Two rounds for time of:
Run Ash/Ellis loop
20 Kettlebell swings, Russian, 16/12kg
20 Kettlebell push press, total (10 each arm)
20 Sit ups
20 Kettlebell swings, Russian, 16/12kg
20 Kettlebell push press, total (10 each arm)
20 Sit ups

18 minute time cap.
Two rounds for time of:
Run Ash/Ellis loop
20 Kettlebell Snatches, 24/16kg
20 Kettlebell push press, total (10 each arm)
20 Sit ups
20 Kettlebell Snatches, 24/16kg
20 Kettlebell push press, total (10 each arm)
20 Sit ups

Sunday May 08, 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

Saturday May 07, 2016

Team "Sit-up Murph"

Build a team of 3-4 people and complete Murph as fast as possible.

Run 400m x2 total laps, two teammates can run at once
100 sit ups
Run 400m x2 total laps, two teammates can run at once
200 push ups
Run 400m x2 total laps, two teammates can run at once
300 air squats
Run 400m x4 total laps, two teammates can run at once

*only one person can work at a time on the bodyweight movements.

30 minute time cap.

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.