Gym WODs

Tuesday Jan 26, 2016

A1. Hang power clean, x2
A2. Reverse lunge, x2 each leg
A3. Front squat, x2
A4. Lateral hops over bar, x20
Complete 4-5 rounds in 12 minutes
Every :90, x10 rounds, alternating between:
a)
Hang power clean, x2
Barbell lunge, x4 reps total
Front squat, x6

b)
200m sprint

*score is total weight used.
Complete 4-6 rounds through:
Front squat, x5
Push up, x10
Lateral hops, x20

Then,

15 minute AMRAP of:
Dumbbell front squat, x8
Ring row, x8
200m run
Rest 1:00 after each round

Monday Jan 25, 2016

A1. Romanian deadlift, x7 reps, light/medium
A2. Dot drills, x4-6
Complete 4 rounds through in 12 minutes.
5 rounds for time of:
10 deadlifts, 185/125
L-Sit, :20
Jump rope skips, x150
5 rounds for time:
10 deadlifts, 95/65
Tuck sit, :20
Jump rope skips, x100
5 RFT:
7 Deadlifts, 275/185
L-sit on the floor, :20
Jump rope, x150

Saturday Jan 23, 2016

In teams of two, complete AMRAP in 25 minutes:
KB deadlift (briefcase), x10
Push ups, x12
Box step ups, x15

Every 2 cycles through by each partner, complete a 200m run together as a team.

Friday Jan 22, 2016

A1. Dumbbell bench press, x8
A2. Dumbbell hang squat clean, x5
A3. Run to Ash and back
Complete 4 rounds through over 12 minutes
For time, complete:
100m farmers carry (first lamp post & back)

Then,

3 rounds through:
10 dumbbell squat cleans, 45/25, one in each hand
10 dumbbell push press
20 sit ups

Then,

100m farmers carry

15 minute time cap.
For time, complete:
100m farmers carry (first lamp post & back)

Then,

3 rounds through:
10 dumbbell squats, 25/15, one DB
10 dumbbell push press, each arm
10 sit ups

Then,

100m farmers carry

*beginner WOD uses kettlebells on their carry
For time, complete:
100m farmers carry (first lamp post & back)

Then,

3 rounds through:
8 "man-makers"
20 sit ups

Then,

100m farmers carry

15 minute time cap.

"Man-maker"
Dumbbell push up
Dumbbell row, each arm
Dumbbell squat clean
Dumbbell thruster
One rep.

Wednesday Jan 20, 2016

A1. Wall facing handstand shoulder touches, x20
A2. Ring rows, x8, 3103 tempo
A3. Broad jumps across the room, x2
Complete 4-5 rounds over 12 minutes.
21-15-9 reps for time:
Handstand push ups
Hollow rocks

*complete an Ash/Ellis loop between rounds (2 total runs)
Three rounds through:
10 box handstand push ups
12 V-ups

*complete an Ash/Ellis loop between rounds (2 total)
Three rounds through:
10 deficit strict HSPU, 45/25
10 Straight leg lifts

*complete an Ash/Ellis loop between rounds (2 total runs)

Tuesday Jan 19, 2016

A1. Power snatch, x3, tng
A2. Lateral bar hops, x20
A3. Strict pull up, x3-5
Complete 4-6 rounds through over 12 minutes
Every 2:30 for six rounds:
Power snatch, x5, tng
Burpee box jump/step up, x10

*score is the weight used and the total time to complete all six rounds.
**power snatch reps should be unbroken, pick weight accordingly.
Complete 5 rounds of:
Overhead squat, x5
Box step ups, jumps, x8
Ring rows, x8

Then,

Every 2:30 for six rounds:
Wall ball, x8
Box push ups, x8
Box step ups, x10
Every 2:30 for six rounds:
Power snatch, x3, tng
Burpee box jump over x8

Monday Jan 18, 2016

A1. Back squat, x5 (heavier than last time)
A2. Double under practice, x15-20
Complete 5 rounds in 15 minutes
12 minute AMRAP of:
30 double unders
25 air squats
10 toes to bar

*no one scales up, go fast!
12 minute AMRAP of:
100 jump rope skips
20 air squats
10 knee raises

Saturday Jan 16, 2016

In teams of three, complete the following for time:

Ash/Ellis run as a team.

Then, complete three cycles through each couplet, each. One partner works at a time.

Couplet #1:
12 kettlebell swings, russian
10 ball slams

Couplet #2:
10 ring rows (everyone)
10 push ups

Couplet #3:
10 wall balls
12 sit ups

Ash/Ellis run as a team.

Friday Jan 15, 2016

A1. Push jerk, x3 - light/medium technique weight
A2. Hang, passive/active, :30
A3. 90/90 rotations, x20 total
Complete 4 rounds over 12 minutes
15 minute AMRAP of:
10 push jerks, 75/55
10 pull ups
15 walking lunges, each leg
15 minute AMRAP of:
10 push press, 25/15 dumbbell, one in each hand
10 ring rows
10 walking lunges each leg
15 minute AMRAP of:
7 push jerks, 135/85
15 walking lunges, each leg
3 muscle ups

Wednesday Jan 13, 2016

A1. Strict pull up, 3103 tempo, x3-5 (weighted if possible)
A2. Partner leg curls, x6-8 reps
A3. Weighted dislocates, x6
Complete 5 rounds over 15 minutes.
15-12-9 reps for time of:
Ring dip
V-up

*complete a 400m run after each round. WOD ends with a 400m run.
25-20-15 reps for time of:
Push ups
Sit ups

*complete a 400m run after each round.
15-12-9 reps for time of:
Ring dip, strict, on high rings
Toes to ring, unbroken, immediately follow your last dip

*complete a 400m run after each round. WOD ends with a 400m run.