Gym WODs

Monday Feb 15, 2016

A1. Front squat 3-3-3-1-1-1+
A2. Romanian deadlift, LIGHT/Medium weight, x5
Every 2:30. Use the same weight for the 3s that you used last week. 1s should be heavy, but NO misses.

Aux:
Back extension 8-8-8-8

For time:
5-4-3-2-1 reps of:
Deadlift @ 60-70% of 1RM

Alternating with 10-8-6-4-2 reps of:
Burpees

GO FAST!

For time:
12-12-12-12-12 reps of KB swings, russian

Alternating with 10-8-6-4-2 reps of:
Burpees

GO FAST!

Sunday Feb 14, 2016

Recovery WOD:

Move with intent for 30 minutes at a LOW INTENSITY through:
Bear crawl, 48ft
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 3:00 low/moderate pace
Wall stretch, 1:00 each leg

PARK DAY!

25 minute partner AMRAP

Partner A completes the following while partner B rests:
Bear crawl up the hill
Hang squat clean + thruster, x10, total
Lunge down

Switch.

Partner carry 100ft out and back (switch half way) OR BROAD JUMP AS A TEAM

Partner A runs the loop while partner B rests.

Switch.

Complete as many rounds as possible!

Friday Feb 12, 2016

A1. Push press, 5-5-5-3-3-3+
A2. Scapular pull up, x6-8 reps
Every 2:00 for 6 rounds. Two weights for 5s and 3s. Go for max reps on final set of 3s.

7 rounds for time of:
Farmers step ups, x10
Pull up, x7 (chin over)
V-up, x7

7 rounds for time:
Box step ups, x8
Ring rows, x8
Knee raises, x8

7 rounds for time of:
Box jump overs, 24/20, x7
Muscle up, x2
Toes to ring, x8 (must be unbroken from MU)

Thursday Feb 11, 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 3:00 low/moderate pace
Wall stretch, 1:00 each leg

Wednesday Feb 10, 2016

A1. Turkish get up, x3-5 each arm
A2. SDHP/ KB swing, x10-15
A3. High knee skips, x50
Complete 3-4 rounds over 12 minutes.

15 minute AMRAP of:
5 turkish get ups, each arm, 24/16
150 jump rope skips
30 sumo deadlift high pulls
150 jump rope skips
40 walking lunges, total (in place)
150 jump rope skips
30 kettlebell swings, russian
150 jump rope skips

15 minute AMRAP of:
5 turkish get ups, each arm, 15/10#
100 jump rope skips
30 sumo deadlift high pulls, 16/12kg
100 jump rope skips
30 walking lunges, total
100 jump rope skips
20 kettlebell swings, russian, 16/12kg
100 jump rope skips

15 minute AMRAP of:
5 turkish get ups, each arm, 20/12kg
100 jump rope skips, THEN 30 double unders
30 kettlebell snatches, total
100 jump rope skips, THEN 30 double unders
30 overhead walking lunges, weight in one hand, 20/12kg
100 jump rope skips, THEN 30 double unders

Tuesday Feb 09, 2016

Strength
WOD

A1. Front squat 5-5-5-3-3-3+
A2. Row 150/100m
Every 2:30 for 6 rounds. Two weights for 5s and 3s. Go for max reps on final set of 3s.

Every 3:00 for 4 rounds:
Row 250/200m
Air squats, x20

NO ONE SCALES UP, GO FAST!

*score is total time to complete all four rounds.

Monday Feb 08, 2016

A1. Windmill, x8 each arm
A2. Fast run to Ash, jog back
Complete 3-4 rounds over 12 minutes.

4 rounds for time of:
Handstand walk, 24ft OR 4 wall walks
Sit up, x25
Run 400m

18 minute time cap.

4 rounds for time of:
24ft seal walk
Sit up, x20
Run 400m

4 rounds for time of:
48ft Handstand walk
Toes to bar, x12
Run 400m

Saturday Feb 06, 2016

With a partner complete 3 rounds through for AMRAP:
1:00/1:00/:30, work for a minute, rest for a minute, transition for 30 seconds.

Pistol/ Wall ball
KB snatch/ SDHP
Dip/ push ups
Ball slams

Friday Feb 05, 2016

A1. Press, x1
A2. Push press, x2
A3. Push jerk, x2
A4. Thruster, x2
A5. Row 100/80m FAST
Complete 4 rounds through.

For time, complete the following:
5 presses
15 sit ups
Row 300/250m
10 push presses
15 sit ups
Row 300/250m
15 push jerks
15 sit ups
Row 300/250m
10 thrusters
15 sit ups
Row 300/250m

15 minute time cap.

Log your time and weight used.

Four rounds through:
Push press, x5
Ball slams, x8
Row 100/80m fast

Then,

Four rounds through:
7 push presses
15 sit ups
Row 250/200m