Gym WODs

Head to toe

Twice thru:
10 Push Ups
10 Hollow Rocks
10 Lunges, each leg
(2 rounds)
:30-20-10, L/R Pistol Hold
5/5 HS Kick Ups
3/3 Cartwheel Practice
:30 Headstand Practice
On a 20 minute clock:

1 Turkish Get Up, L-arm
1 Turkish Get Up, R-arm
:10 Headstand
1 Cartwheel, L-side
1 Cartwheel, R-side
1x 50m Racked Carry

2 Turkish Get Up, L-arm
2 Turkish Get Up, R-arm
:20 Headstand
2 Cartwheel, L-side
2 Cartwheel, R-side
2x 50m Racked Carry

...3s, 4s, 5...

Every round add 1x rep & :10 seconds to each movement.

How far can you get in the ladder?
Head to toe

5 Goblet Squats
5 Pull Ups
10/10 Single Leg DL, unweighted
(3 rounds/ 10-12 minutes)
5/5 Windmills, lower or upper hand
5 Russian Baby Makers
50/50 Single Leg Hops

Every other round:
2-3 Broad Jumps for max single distance
With a 20 minute time cap.
10-9-8-7-6-5-4-3-2-1 reps of:
KB Squat
Broad Jumps

For KB Squats: These are total reps. They can be Overhead, Racked, or Goblet Squats. Keep the variation challenging and the same throughout the WOD.

For Broad Jumps: Aim to make each jump full effort. Recover and jump far for the next rep. 55 total jumps today is no joke and pack a good challenge/ stimulus.

Track your time to completion or total reps at 20 minutes.

Add weight and squat variation in comments.
(Grab PVC)
Head to toe

Twice thru with PVC:
8 Dislocates
8 Snatch Push Press
8 Overhead Squats
8 Power Snatches
(15 minutes)
Power Snatch x2

Every other round, do one:
150 Fast Single Unders
200m Run

*Add weight to last week's Power Snatch if you were here.
13 minutes, max tonnage:
5 Power Snatches
400m Run

Your score is all of the reps you complete on the Power Snatch multiplied by the weight.

(Ex: 135 LBS x 20 reps = 2700)
A) Once thru:
10 PVC dislocates
:30 Hold in Jerk Catch each side L/R
5 PVC Power Clean + Front Squat + Split Jerk

Spend 5:00 adding weight to PC + FS + SJ

Workout of the Day:
B) Every 1:30 x10 rounds:
1 Power Clean + 1 Front Squat + 1 Split Jerk

*Add to last week if you were here.

C) Take 12 minutes:
3 rep max tempo Front Squat
(:03 lower, :03 pause, explode up)
*Partner must verify the timing :-)

D) 2:30 on each leg:
Pigeon Pose
(Grab a barbell)
Head to toe
-1:00 Jump Rope 3x mixed in

10 Push Press
10 Single Leg DL, total
10 Hollow Rocks
(13-15 minutes)
5 Push Press

Every other round:
5 Scapular Chin Ups
2-3 Chin Ups
15 Double Unders
Every 3:00 x6 rounds:
25 Double Unders
5/5 KB Push Press
Max set of Chin Ups
Head to toe
-mix in 1:00 Jumping rope (x3)

Twice thru:
10 Push Ups
10 Lunges
10 Hollow Rocks
(2 rounds)
30-30-20-20-10-10 pistol hold L/R
5/5 Handstand Kick Ups
Hang/ Swing :30
250 Single Unders
20 minute AMRAP:
TGU, L-arm
20FT Handstand Walk
1:00 Swinging/ Hanging
TGU, R-arm
20FT Seal Walk
1:00 Squat Hold

TGU rep scheme (1 rep round 1, 2 reps round 2, 3, 4, 5...)

Swinging/ Hanging variations (forward & back, side-to-side, circular, dead hang...). Get the full minute of stress on the hands, even if you have to assist with feet.

Squat hold can be 2-feet, narrow stance, Pistol holds, Horse stance (eee!), cossacks, etc. Get creative! :-)

HS walk options: Kick Ups, x3/3, 3/3 Cartwheels, 20FT lateral wall walk
(Set up a barbell in the Rack)

Head to toe

Two rounds:
5-10 Back Squats
10 Push Ups
10 Ring Rows
(12-15 minutes)
Build up to the Back Squat weight for the WOD

Every other round:
Row 1:00 @ recovery pace

*Determine your row pace for the WOD.
20 minutes to complete:
3 Back Squats
2:00 Row
3 Back Squats
2:00 Row
3 Back Squats
2:00 Row
3 Back Squats
2:00 Row
3 Back Squats

This workout is similar to last week, but MUCH different demands on the rowing.

Add a small amount to last week's squat and pace yourself on the first few rows.
Head to toe

10/10 Single Leg Deadlift
8 PVC Power Snatch
8 PVC Overhead Squats
8 PVC Snatch Push Press
(13 minutes)
2 Power Snatches

After each round:
50 FAST single unders
15 minute AMRAP:
100 Single Unders
10 Kettlebell Swings, L-arm
10 Sit Ups
100 Single Unders
10 Kettlebell Swings, R-arm
1:00 Plank
10-minute toes to head

Twice thru:
5/5 Windmill, unweighted
10 Push Ups
10 Air Squats
(12 minutes/ 3 rounds)
5/5 Overhead Windmill

After each round, 5 reps each quickly:
Toes to Bar
Wall Balls
Ring Rows

Then, walk outside for recovery
18-15-12-9-6 UNBROKEN reps for time:

Toes to Bar
Wall Balls
Ring Rows

Choose movement variations and weights that keep unbroken reps a reasonable challenge.

Rest as needed between movements and rounds in order to complete every set unbroken.

Breaks outside between sets are encouraged as needed.

@ home modifications:
Weighted squats
Push Ups (1-2x)
Bent Over Rows