Gym WODs

Monday Feb 29, 2016

A1. Hang power snatch, 2-2-2-1-1-1 (heavy single, no misses)
A2. Dot drills, x4-6 each leg
Every 2:00 (x6 rounds)

Auxiliary:
Partner leg curls 8-8-8-8

EMOM for 10 minutes:
Odd # - burpee broad jump, x10 (get it? "leap" day...?)
Even # - toes to bar, x10

Complete each round AFAP and rest during the remaining time. Record your fastest rounds of each

*on BBJ men jump lengthwise on mats, ladies jump widthwise - then turn 180° and repeat.

Back squat, x5
Dot drills, x10 @ two feet
Dumbbell snatch, x5 each arm, heavy

Then,

EMOM for 10 minutes:
Odd numbers - burpee, x8
Even numbers - v-up, x8

GO FAST!

Sunday Feb 28, 2016

2:00 each leg in the wall stretch
:30 hanging

Row, easy, 5:00
:30 hanging

2:00 each leg in pigeon pose
:30 hanging

Carry a light/medium object on your shoulders around both buildings, walking
:30 hanging

3:00 90/90 rotations
:30 hanging

5:00 on air dyne bike, easy
:30 hanging

2:00 squat hold, unweighted
:30 hanging

Saturday Feb 27, 2016

In teams of three, complete three rounds of the following:

30 back squats (your team picks the weight, break up reps as needed, everyone squats)
100m farmers carry, each
30 handstand push ups
30 ball slams, alternating

Friday Feb 26, 2016

A1. Overhead lunge, x4
A2. Weighted dislocates, x6-8
A3. Row/run 200m
Complete 4 rounds over 12 minutes.

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees over bumper
25-ft. overhead walking lunge
8 pull ups

Men lunge 45 lb. bumper
Women lunge 25 lb. bumper

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Thursday Feb 25, 2016

Wednesday Feb 24, 2016

A1. Split jerk 3-3-3-2-2-2
A2. Broad jump across the room (every other round)
A2. Scapular pull ups, x6-8 (every other round)
Every 2:00 x6 rounds

Aux:
Powell raises (8-8-8-8)

For time:
40 wall balls
Run 400m
40 dumbbell push press, total, 45/25, (20 on each arm)
400m run
40 dumbbell snatches, total, 45/25, (20 on each arm)
400m run

Five rounds through:
Strict press, x5
Dumbbell snatch, x5 each arm
Scapular pull ups, x5
Broad jump across the room

Then,

25 wall balls
Run 400m
30 dumbbell push press, total, 25/15
Run 400m
30 dumbbell snatches, total, 25/15
Run 400m

40 wall balls, unbroken
Run 400m
25 kettlebell push press, total, 16/8 (one in each hand)
400m run
25 kettlebell snatches, total, 16/8 (one in each hand)
400m run

Tuesday Feb 23, 2016

Three rounds through:
A1. Turkish get up, x3 each arm
A2. Row 250/200m

4 minute AMRAP of:
Rowing, for meters

Rest 1:00

4 minute AMRAP of:
Pull up, x5
Box step up, x10

Rest 1:00

4 minute AMRAP of:
Rowing, for meters

Rest 1:00

4 minute AMRAP of:
Rope ascent, x1
Sumo deadlift high pull, 24/16, x15

4 minute AMRAP of:
Rowing, for meters

Rest 1:00

4 minute AMRAP of:
Ring row, x10
Box step up, x10

Rest 1:00

4 minute AMRAP of:
Rowing, for meters

Rest 1:00

4 minute AMRAP of:
Rope lower, x1
Sumo deadlift high pull, 16/12, x15

4 minute AMRAP of:
Rowing, for meters

Rest 1:00

4 minute AMRAP of:
Pull up, strict, x5
Box step up, x10

Rest 1:00

4 minute AMRAP of:
Rowing, for meters

Rest 1:00

4 minute AMRAP of:
Rope ascent, seated, legless, x1
Sumo deadlift high pull, 28/20, x15

Monday Feb 22, 2016

A1. Hang power snatch 3-3-3-2-2-2
A2. Double unders, x15
A3. Burpee, x5, AFAP
Every 2:00 x6 rounds

Aux:
Leg curls (8-8-8-8)

"Annie"
50-40-30-20-10 reps for time
Double unders Sit ups

Five rounds through:
Overhead squat, x5
Whip practice, x20 each arm OR 75 jump rope skips
Burpee, x5, AFAP

Then,

100-80-60-40-20 jump rope skips
Alternating with, 30-25-20-15-10 sit ups

5-4-3-2-1 reps of "pvc jump-throughs"
Alternating with 10-8-6-4-2 reps of SLL (straight leg lifts)

Sunday Feb 21, 2016

Alternating every 5:00 for 6 total rounds between:
Row for distance at low RPE (rate of perceived effort)

Turkish get ups, x3 at a time on each hand (pick up each round where you left off)

*keep things slow and deliberate. The goal is NOT to push it, but rather find a pace that you can hold constantly throughout.

Saturday Feb 20, 2016

In teams of three, 25 minute AMRAP alternating through:

Sequence A:
DB hang power clean
DB front squat
DB jerk, x10 through the complex

Sequence B:
Double under, x30 (Or 50 alternating feet jump rope)
Sit ups, x15

(Instructions: Partners 1,2,3 take turns completing Sequence A, then Partners 1,2,3 take turns completing sequence B)