Gym WODs

Head-to-Toe warm up

Twice with PVC:
5 Clean Shrugs
5 Front Squats
5 Power Cleans
10 Push Ups
(12 minutes)
2 Power Cleans, touch and go

Every 2-3 rounds:
20 Plank Shoulder touches

Build to moderately weighted set of 2 PC.
3:00 on, 1:00 off x5 rounds:
3 Power Clean
6 Push Ups
9 Walking Lunges

Use 60-70% of PC weight in WOD.
Head-to-Toe warm up
-incorporate 1:00 of Jump Rope 2x during warm up

Twice thru:
5-10 Push Press
5-10 Kip Swings
10 Hollow Rocks
(13 minutes)
Push Press 5-5-5

After each round:
5 Kip Swings
5 Toes to Bar
100 Single Leg Hops (toe-heel rhythm)
Four rounds for time:
10 Push Press
5+ Toes to Bar
200 Single Unders

*Toes to bar are one set (of more than 5) unbroken that you think you can hold for each round of the WOD.

Score is total time and reps.
A) Once thru:
10 Reverse PVC dislocates
10 Squatting Thoracic Rotations
:60 Hold in Jerk Catch each side L/R

B) Two Rounds:
5 PVC Power Clean + Front Squat + Split Jerk
10 Single Leg Deadlifts, each side
A) Once thru:
10 Reverse PVC dislocates
10 Squatting Thoracic Rotations
:60 Hold in Jerk Catch each side L/R

B) Two Rounds:
5 PVC Power Clean + Front Squat + Split Jerk
10 Single Leg Deadlifts, each side

C) Every 1:30 x8 rounds:
3 Power Clean + Front Squat + Split Jerk

3 rounds empty bar, 5 rounds with weight*

*Add to last week if you were here.

D) Three rounds:
5/5 Box Step Downs
5 Jefferson Curls
Head-to-toe warm up

Take 7 minutes to build Back Squat weight.

7 Scapular Push Ups &
7 Scapular Pull Ups after each set.
(Three rounds/ 12-15 min)
Back Squat 6-6-6

After each set:
2-3 HSPU
2-3 Kipping Pull Up
10/10 Single Leg DL
5 rounds for time:
5-10 Handstand Push Ups
5-10 Kipping Pull Ups (no butterfly)
10 Deadlifts

Loading and movement variation should keep each set unbroken.

Post time, load and total reps.
Head-to-toe warm up

Twice through w/PVC:
5 Hang Power Snatches
5 Snatch Push Press
5 Overhead Squats
5 Snatch Balances
5 Sott's Press
(3 rounds/ 15 minutes)
3 Hang Power Snatches
10 Push Ups
3 Hang Power Snatches
10 Air Squat
3 Hang Power Snatches
Row @ recovery pace 1:30

Rest 1:00

Work through 3 cycles of getting your heart rate up, up, up and then rowing to recovery.
7:00 AMRAP:
7 Hang Power Snatch (45/35)
10 Hollow Rocks
25 Double Unders

Rest 3:00

7:00 AMRAP:
Rowing for meters

Post total rounds+reps and total distance in meters.
Head-to-toe warm up

Once through:
10/10 Unweighted Windmills
10/10 Single Leg DL
10 Push Ups

5-minutes: tennis ball game
(3-4 rounds/ 15 minutes)
5/5 Windmill (overhead)
10 Wall Bridge Rotations
:45s Handstand/ Headstand
20 minute AMRAP:
20FT Handstand Walk
40FT Walking Lunge
:60s Plank
20FT Handstand Walk
40FT Walking Lunge
:60s Hang

Subs for HS Walk:
-20FT Seal Walk
-20FT Tennis Ball Carry ;-)
-3/3 Cartwheels
-3/3 HS Kick Ups
Head-to-toe warm up + single unders

Twice thru:
10 Ring Rows
10 Presses
10 Air Squats
(3-4 rounds/ 13 minutes)
10 Scapular Push Ups
10 Scapular Pull Ups
5 Strict Press
150 Single Leg hops (heel-toe rhythm)
10-9-8-7-6-5-4-3-2-1 reps of:
Pull Up
Strict Press
Single Unders (10x)

*Post your press weight and time to comments.

--

@ HOME Variation:
(Using a Dumbbell or Kettlebell)

10-9-8-7-6-5-4-3-2-1 reps of:
Bent Over Rows, L/R arm (each)
Strict Press, L/R arm (each)
Single Unders (10x)
(Twice thru)
50m Super Mario Jumps
50m Side Shuffle
50m Karaoke
50m Backpedal

10 Push Ups
10 Sit Ups
10 Squats
"6-Pack Murph"
For time:
1 mile run
100 Push Ups
200 Sit Ups
300 Air Squats
1 mile run

*partition the reps any way.
A) Two rounds:
10 Facedown PVC dislocates
10 Squatting Thoracic Rotations

B) Two Rounds:
5 PVC Power Clean + Front Squat + Split Jerk
10 Single Leg Deadlifts, each side

C) Every 1:30 x6 rounds:
3 Power Clean + Front Squat + Split Jerk

3 rounds empty bar, 3 rounds light weight.

D) Three rounds:
5/5 Box Step Downs
5 Jefferson Curls
10-minute warm up

Twice thru:
10 Single Leg DL, each side
10 Ring Rows
10 Push Ups
(Three rounds)
Run 200m
10 KB Swings
5 Pull Ups
:45 Plank

Rest 1:00
Interval "Helen"
Every 4:00 x4 rounds:
Run 200-400m
15 Kettlebell Swings
5-10 Pull Ups

Pull Ups must be unbroken.

Post time, reps, pull up variation.