Gym WODs

Friday May 14, 2021

May Warm Up (12:00)

Head to Toe + 2:00 Jump Rope

Two rounds:
10 Push Ups
10 Ring Rows
10 Sit Ups
20 Air Squats

Jump Rope with remaining time.
(12-15 minutes)
First 2 rounds with light KB:
5 KB Cleans
5 KB Push Press
5 KB Overhead Windmills
1 TGU
*10 Box Step Ups after each full round.

Remaining time:
2 KB Cleans + 1 TGU, R-arm
2 KB Cleans + 1 TGU, L-arm
4 Burpee Box Step-Over
5-10-15-10-5 reps for time:
Kettlebell Cleans, L-arm (+1 TGU)
Kettlebell Cleans, R-arm (+1 TGU)

*10 Burpee Box Step-Over after each round.

15 minute time cap.

(Repeat (4/2))

Thursday May 13, 2021

Head to Toe + 2:00 Jump Rope

Two rounds:
10 Push Ups
10 Ring Rows
10 Sit Ups
20 Air Squats

Jump Rope with remaining time.
(12 minutes)
Three rounds:
20 Plank Pull Throughs
2-4 Rope Pin and Reach
200m Run
20 minute AMRAP:
1 Rope Climb
5-10 Push Ups
200m Loaded Shoulder Carry

Score = Reps + Load (in LBS)

Wednesday May 12, 2021

May Warm Up (12:00)

Head to Toe + 2:00 Jump Rope

Two rounds:
10 Push Ups
10 Ring Rows
10 Sit Ups
20 Air Squats

Jump Rope with remaining time.
(12-15 minutes)
Two rounds with light KB:
10 Narrow Stance Squats
5/5 One Arm Kettlebell Deadlifts
5/5 One Arm Kettlebell Swings
100 Single Unders

Remaining time:
2/2 Pistols
3/3 One Arm Kettlebell Swings

Figure out Pistol variation and Kettlebell weight.
15 minute AMRAP

2-4-6-8 reps of:
Pistols, total
One Arm Kettlebell Swing, L-arm
One Arm Kettlebell Swing, R-arm

Then,

250 Single Unders

Tuesday May 11, 2021

May Warm Up (12:00)

Head to Toe + 2:00 Jump Rope

Two rounds:
10 Push Ups
10 Ring Rows
10 Sit Ups
20 Air Squats

Jump Rope with remaining time.
(12-15 minutes)
Two rounds with empty bar:
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Push Press
100 Single Unders

Remaining time:
3-5 Power Clean, touch and go
10-20 Double Unders

Build to opening weight.
Over 20 minutes, complete:

10-8-6-4-2 Power Clean, touch and go

*Max Unbroken Double Unders
between sets (4x total).

Score = Total load + Double Under reps.

Monday May 10, 2021

May Warm Up (12:00)

Head to Toe + 2:00 Jump Rope

Two rounds:
10 Push Ups
10 Sit Ups
20 Air Squats

Jump Rope with remaining time.
(12-15 minutes)
Two rounds with light dumbbells:
5 DownDog to UpDog Transitions
10 Dumbbell Push Press
10 Kip Swings
*200m Run every other round

Remaining time:
3-5 Dumbbell Push Press
3-5 Pull Ups
*200m Run every other round
Every 5:00 x3 rounds:
Run 500m
10 Dumbbell Push Press
1 set max unbroken pull ups

Use 2x Dumbbells for the Push Press

Score = Dumbbell Total Load + Pull Up reps.

Saturday May 08, 2021

Head to Toe

Twice thru:
10 PVC Dislocates
5 PVC Power Cleans
5 PVC Front Squats
5 PVC Push Press
5 PVC Push Jerks
(15 minutes)
First 7 minutes with empty bar:
2-3 Clean Shrugs
2-3 Power Cleans
2-3 Front Squats
2-3 Push Press
2-3 Push Jerks
*20 Downward Dog Bounces

Remaining time:
2-3 Squat Cleans
2-3 Push Jerks
*slowly build to the weight for the workout.
Total load over 20 minutes:

2-2-2-2-2-2-2
Squat Clean + Push Jerk

*Approach these as sets of 1+1, 1+1.

Keep the same weight throughout the entire WOD.

(Repeat from February 28, 2021)

Friday May 07, 2021

Head to Toe

Twice thru:
5-10 Single Leg Deadlifts
5-10 Lunges
5-10 Sit Ups
*20 Plank Hip Touches between rounds (1x)
(12-15 minutes)
Two rounds with a light KB:
10 American KB Swings
20 Plank Hip Touches
Single-Single-Double Practice

Remaining time:
5 American Swings
5-10 Push Ups
5-10 Double Unders
15 minute AMRAP,
5-10-15-20-25... ascending reps:

American Kettlebell Swings
Double Unders
Push Ups
Double Unders
Sit Ups

Thursday May 06, 2021

Head to Toe

Twice thru:
(Grab a light plate)
10 Plank Pull Throughs
10 Plate Overhead Squats
20 Lateral Plate Hops
(12 minutes)
First 5 minutes brief Rope Climb variations with a partner
1. Rope Lowers
2. Pull Up Bar Pins
3. (Jump) Pin & Reach

Remaining time:
50-100 Single Unders
5-10 Push Ups
*Practice Rope Climb Variation between sets.
24 minute EMOM:
A) Pin & Reach Rope Climb(s)
B) 10-20 Plank Pull Throughs
C) Single Unders

Variations:
1. Rope Lowers
2. Pull Up Bar Pins
3. (Jump) Pin & Reach

Wednesday May 05, 2021

Head to Toe

Twice thru:
5/5 Unweighted Windmills
5/5 Single Leg Deadlifts
10 Sit Ups
*30 Ostrich Bounces
(12-15 minute)
Three rounds with light DB:
Each arm:
3 Dumbbell Deadlifts
3 Dumbbell Snatches
3 Overhead Windmills
1 Turkish Get Up
10 Kip Swings

Remaining time:
2/2 Dumbbell Snatches
3-5 Toes to Bar
*Row 1:00 every other round.
15 minute AMRAP,
2-4-6-8 reps of:
Dumbbell Snatch, L-arm
Dumbbell Snatch, R-arm
Toes to Bar

Then, Row 500m

Complete the 2-4-6-8 of each movement.

Then, Row.

Then, start over on 2-4-6-8 each round.

Tuesday May 04, 2021

Head to Toe

Twice thru:
10 PVC Dislocates
10 PVC Push Press
10 Hollow Rocks
*5 Downward Dog to Upward Dog Transitions
(12-15 minutes)
Two rounds with empty bar:
10 Push Press
10 Kip Swings
20 Plank Pull Throughs

Remaining time:
3-5 Push Press
2-3 Pull Ups

*Build to working Push Press weight and Muscle Up/ Pull Up variation.
Over 20 minutes, complete:
25 Push Press
25 Bar Muscle Ups

Choose a weight and Muscle Up/ Pull Up variation that is challenging for 3-5 reps.

Score is Push Press weight x Reps for all sets.