Gym WODs

Wednesday Mar 16, 2016

A1. Hang power clean, 2-2-2-1-1-1
A2. Dot drills, x4-6 each leg (every other round)
A2. Run to Ash & back (every other round)
Every 2:30 (x6 rounds)

3 rounds for time of:
Deadlift, x15 reps @ 65-70% of power clean
Burpee, x10
Run 400m

A1. Romanian deadlift, x8
A2. Dot drills, x4-6 each leg (every other round)
A2. Run to Ash & back (every other round)
Every 2:30 (x6 rounds)

Then,

3 rounds for time of:
Kettlebell swing, Russian, x15
Burpee, x8
Run 400m

Tuesday Mar 15, 2016

A1. Push press, x5 building up to 135/85
A2. Banded dislocates, x8
A3. Row 150/125m, FAST
Complete 4 rounds through over 12 minutes.

Two rounds through:
10 handstand push ups, unbroken
15 sit ups
Row 250/200m
10 ring dips, unbroken
15 sit ups
Row 250/200m
10 push press, 95/65, unbroken
15 sit ups
Row 250/200m

18 minute time cap.

Two rounds through:
10 handstand push ups, box
15 sit ups
Row 250/200m
10 push ups
15 sit ups
Row 250/200m
10 push press, 65/45
15 sit ups
Row 250/200m

18 minute time cap.

Two rounds through:
10 deficit handstand push ups, 45/25, unbroken
15 sit ups
Row 250/200m
10 ring dips, strict
15 sit ups
Row 250/200m
10 shoulder to overhead, 135/85, unbroken
15 sit ups
Row 250/200m

18 minute time cap.

Monday Mar 14, 2016

A1. Back squat 3-3-3-1-1-1+
A2. Double unders, x15-20 reps
A3. Scapular pull ups
Every 3:00 (x6 rounds)

13 minute AMRAP of:
10 overhead squats, 75/55
8 pull ups
50 double unders
10 barbell lunges, total, 75/55
8 pull ups
200 single unders

13 minute AMRAP of:
8 overhead squats, 45/35
10 ring rows
150 jump rope skips
10 walking lunges, each leg, no weight
10 ring rows
150 jump rope skips

13 minute AMRAP of:
10 overhead squats, 115/75
8 pull ups, strict
50 double unders
10 barbell lunges, total, 115/75
8 pull ups, strict
50 double unders

Sunday Mar 13, 2016

RECOVERY WOD:
MCAP (move as consistently as possible) for 30 minutes:
Bear crawl 48ft
Air squats, x10
Cat crawl, x48ft
Sit ups, x10
Walking lunges, x48ft
Push ups, x10

Then,

Kettlebell swings, x25 - LIGHT
Turkish SIT UPS, x5 each arm

Then,

Row 5:00/ Air dyne easy pace

Saturday Mar 12, 2016

In teams of 3.

Starting every 10:00, SPRINT through as a team for time (x3 rounds):

60 wall balls (switch every 10 reps)
60 sumo deadlift high pulls (switch every 10 reps)
60 burpees (switch any time)
200m run, each (one at a time)

Score is the total time across all three rounds added together.

Friday Mar 11, 2016

A. Spend 2:00 stretching your wrists.

B1. Power snatch, touch and go, x3 up to 95/65
*focus on movement quality first THEN speed
B2. Jump rope, x100 skips
B3. Banded dislocates, x8
B4. Wrist circles, x8-10
Every 2:30 (x5 rounds)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches, 75/55#
5 pull ups

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Thursday Mar 10, 2016

Wednesday Mar 09, 2016

A1. Hang power clean 3-3-3-2-2-2
A2. Dot drills, x6 each leg
Every 2:00 (x6 rounds)

Auxiliary:
Bent over rows (8-8-8-8)

For time:
Dumbbell bench press, x15
Run 400m
Dumbbell hang power clean + push press, x15
Run 400m
Dumbbell walking lunges, x15 each leg
Run 400m

RX weight: 45/25 in each hand

A1. Romanian deadlift, x6
A2. Dot drills, x6 each leg
Every 2:30 (x5 rounds)

Then,

For time:
Dumbbell bench press, x15
Run 400m
Dumbbell push press, x15
Run 400m
Dumbbell walking lunges, x15 each leg
Run 400m

RX weight: 25/15 in each hand

For time:
Dumbbell bench press, x15 @ 75/45
Run 400m
Kettlebell clean + push press, x15 @ 24/16
Run 400m
Dumbbell walking lunges, x15 each leg @ 24/16
Run 400m

Tuesday Mar 08, 2016

A1. Row 1:00
A2. Handstand kick ups, x10
A3. Turkish get ups, x3 on ONE ARM
Complete 4 cycles through over 12 minutes.

5 minute AMRAP of:
Rowing for calories

Rest 1:30

5 minute AMRAP of:
Handstand walk, x24 (or seal walk 48ft)
Pull up, x10

Rest 1:30

5 minute AMRAP of:
Box jumps/ step ups, x15
Hollow rocks, x10

5 minute AMRAP of:
Rowing for calories

Rest 1:30

5 minute AMRAP of:
Seal walk, x48ft
Banded pull up, x8

Rest 1:30

5 minute AMRAP of:
Box jumps/ step ups, x15
Hollow rocks, x10

5 minute AMRAP of:
Rowing for calories

Rest 1:30

5 minute AMRAP of:
Handstand walk, x48ft
L-pull up, x5

Rest 1:30

5 minute AMRAP of:
Box jump overs, x7
Hollow rocks, x10

A1. Back squat 5-5-5-3-3-3+
A2. Scapular pull ups, x6
A3. High knee jump ropes, x50
Every 2:30 (x6 rounds)

Auxiliary:
Romanian DL (8-8-8-8)
Everyone does Aux after the WOD today

"Tabata intervals"
Work for :20, rest for :10, x8 rounds. Score is the LOWEST round you complete.

Air squats

Res 1:00

Sit ups

Short and sweet today. GO AS FAST AS YOU POSSIBLY CAN TODAY!