Gym WODs

Monday May 03, 2021

Head to Toe

Twice thru:
10 Lunges
10 Push Ups
10 Hollow Rocks
*5 Down Dog to Up Dog between rounds (1x)
(12-15 minutes)
Two rounds:
5 Down Dog to Up Dog
:60 Tennis Wall Ball Balance, L/R
50 Squat Bounces

Remaining time:
2/2 Cossacks Squats
3 Burpees
*Run 200m every other round.
15 minute AMRAP,
2-4-6-8 reps of:
Cossacks Squat, (total alternating)
Burpee
Hollow Rock

Run 500m

--

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

Then, run.

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

Saturday May 01, 2021

Head to Toe

Twice thru:
5-10 Lunges
5-10 Push Ups
5-10 Sit Ups
*20 Plank Pull Throughs
(12 minutes)
First two rounds with empty bar:
8 Narrow Bench Press
10 Kip Swings
20 Plank Pull Throughs

Remaining time:
5 Narrow Bench
3-5 Pull Ups
Over 20 minutes:

10-8-6-4-2 reps of:
Narrow Bench Press

*Max Pull Ups between sets (4 total)

Score = Barbell load + total Pull Up reps.

Choose a barbell weight that you can keep for the entire WOD. Avoid hitting failure on any set.

Friday Apr 30, 2021

Head to Toe

Twice thru:
5-10 Medicine Ball Deadlifts
5-10 Medicine Ball Squats
5-10 Medicine Ball Sit Ups
*50 Squat Bounces
(12-15 minutes)
10 Squatting Thoracic Rotations
:60s Standing Hip Rotation L-leg backward
:60s Standing Hip Rotation R-leg backward
7 Wall Balls
Run 200m

10 Squatting Thoracic Rotations
:60s Standing Hip Rotation L-leg forward
:60s Standing Hip Rotation R-leg forward
7 Wall Balls
Run 200m (with medicine ball)

(Spend remaining time working Tennis Ball drills from warm up.)
Every 3:00 x5 rounds:
200m Medicine Ball Run

Then, AMRAP sets of 7 Wall Balls

Choose a weight and running distance that allows you to finish each run ~:90 into the round.

Thursday Apr 29, 2021

Head to Toe

Twice thru with PVC:
5 Dislocates
5 Snatch Push Press
5 Snatch Shrugs
5 Power Snatch + Overhead Squats (emphasis on landing -> pause -> squat)
*:30 Side Plank, forearm (switch arm on round 2)
(12 minutes)
First 5 minutes:
Partner Tennis Ball Balance Drills

Remaining time, starting with PVC or empty bar:
2-3 Power Snatch + Overhead Squat
Every :90 x 8 rounds each:
A) 3 Power Snatch + Overhead Squat + :30 Side Plank
B) :90 Balance

PLEASE, NO TENNIS BALL WORK WHILE OTHERS ARE SNATCHING TODAY.

Wednesday Apr 28, 2021

Head to Toe

Twice thru:
5 Downdog to Updog
10 Hollow Rocks
10 Lunges
(12-15 minutes)
Two rounds:
5/5 Handstand Kick Ups
10 Kip Swings
200m Run

Remaining time:
2-3 Pull Ups
2-3 Handstand Push Ups
*200m Run every other round.
5-10-15-10-5 reps for time:
Pull Up
Handstand Push Up

*Run 400m between rounds (4x total runs).

Partition the Pull Ups and Handstand Push Ups as needed.

15 minute time cap.

(Repeat from April 7, 2021)

Tuesday Apr 27, 2021

Head to Toe

Twice thru (first round PVC, 2nd empty bar):
10 Deadlifts
10 Air Squats
10 Push Ups
(15-18 minutes)
First 7 minutes:
Practice Shrimp Pistols
*100 Single Unders after each set.

Remaining time:
Build up to Deadlift weight
*100 Single Unders every other round.
13 minute strength AMRAP,

1-2-3-4-5 ascending reps:
Deadlift
Shrimp Pistol L-leg
Shrimp Pistol R-leg

30-60-90-120-150… ascending reps:
Single Unders

Shrimp Pistol variations:
1) Reverse toe touch
2) Partial range of motion
3) Full range of motion

Monday Apr 26, 2021

Head to Toe

Twice thru with PVC:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
5 Push Jerks
*5 Down Dog to Up Dog between rounds (1x)
(12-15 minutes)
Two rounds with empty bar:
3 Clean Shrugs
3 Power Cleans
3 Front Squats
3 Push Jerks
*5 Down Dog to Up Dog

Remaining time:
3 Clean & Jerks, touch and go

*every other round 3 reps to practice rhythm of burpee over barbell.
2:30 of work, 2:30 of rest x4 rounds:

1-2-3-4-5… ascending reps:
Burpee over barbell
Clean & Jerk
*5 Sit Ups after each set.

Get as far as you can in 2:30, then reset back at 1/1 each round.

Score is total reps.

1-1-5 = 7 total reps
2-2-5 = 16 total reps
3-3-5 = 27 total reps
4-4-5 = 40 total reps
5-5-5 = 55 total reps

Saturday Apr 24, 2021

Head to Toe

Twice thru:
10 Air Squats
10 Push Ups
10 Hollow Rocks
*50 Squat Bounces after each round
(12-15 minutes)
Two rounds with empty bar:
5-10 Back Squats
5/5 Handstand Kick Ups

Remaining time:
2-3 Back Squats
2-3 HSPU

*Build to a Back Squat weight that you can keep for all 4 rounds.
*Choose a Handstand Push Up variation that allows for 7+ fresh.
Every 5:00 x4 rounds:
10 Back Squats
Max reps HSPU

Score is Barbell Load + Total Handstand Push Up reps

Friday Apr 23, 2021

Head to Toe

Twice thru:
5/5 Unweighted Windmill
10 Single Leg Deadlifts
10 Push Ups
(12-15 minute)
First 2 rounds with light KB:
(Straight through with each arm)
5 Single Arm Deadlift (between feet)
5 Kettlebell Clean
5 Kettlebell Push Press
5 Overhead Windmills
1 Turkish Get Up

100 Single Unders between rounds.

Remaining time:
2/2 Kettlebell Clean & Push Press (+1 TGU)
:30 Single Leg Jump Rope + :30 Balance, each leg
Five rounds for time:

5 Kettlebell Clean & Push Press, L-arm (+1 TGU)
5 Kettlebell Clean & Push Press, R-arm (+1 TGU)
200 Single Unders

15 minute time cap.

Thursday Apr 22, 2021

Head to Toe

(Grab a light weight KB)

Twice thru:
10 KB Deadlifts L/R
20 Plank Shoulder Touches
10 Hollow Rocks

*100m Overhead Carry after second round.
(12-15 minutes)
:60s Standing Hip Rotation L-leg backward
5/5 Handstand Kick Ups
:60s Standing Hip Rotation R-leg backward
5/5 Handstand Kick Ups

100m Overhead Carry

:60s Standing Hip Rotation L-leg forward
Handstand Walk Drill practice
:60s Standing Hip Rotation L-leg forward
Handstand Walk Drill practice

*Choose weights for Suitcase Carry
24 minute AMRAP:
200m Suitcase Carry
:60s Balance, each leg
5-10 Handstand Walking Drills

Handstand Walk options:
1. 5-10 Walking Kick Ups
2. 5-10 Cartwheels
3. 5-10 Kick-Step-Step

All variations should be smooth and alternate sides every rep.