Gym WODs

Friday Apr 09, 2021

Group A: 10 Wall Bridge Rotations

Group B:
10 Single Leg Deadlifts
10 Air Squats
5/5 Windmills

Switch, repeat.
(12-15 minutes)
1-2-3-4-5 reps with light KB:
(all the way through with each arm)
Suitcase Deadlift
Front Squat
Push Press
Overhead Windmill
(+1 TGU)

*10 KB swings & 200m run every other round.
For time:

5-10-15-20-25 reps:
Kettlebell Squat

25-20-15-10-5 reps:
Kettlebell Swing

100m Weighted Carry (any way) after each round.

15 minute time cap.

Thursday Apr 08, 2021

Head to Toe Warm Up

Twice thru:
5 PVC Dislocates
5 PVC Snatch Push Press
5 PVC Overhead Squats
5 PVC Hang Power Snatches

Then, introduce Wall Bridge Rotations (half/ half of group)
(12-15 minutes)
Two rounds with empty bar:
3 Snatch Push Press
3 Overhead Squats
3 Hang Power Snatch
*100 Single Unders

Remaining time:
2 Hang Power Snatch
*Wall Bridge Rotation practice every other round
24 minute EMOM:
A) 3 Hang Power Snatches
B) Hang :30-60 // Wall Bridge Rotations
C) Single Unders, x50-max

*Treat the loading on the Hang Power Snatches as a skill development session.

Wednesday Apr 07, 2021

Head to Toe Warm Up

Twice thru:
5 Downdog to Updog
10 Hollow Rocs
10/10 Lunges
(12-15 minutes)
First 7 minutes:
5/5 Handstand Kick Ups - working toward freestanding
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.

Tuesday Apr 06, 2021

Head to Toe Warm Up

Twice thru:
10 PVC Deadlifts
10 PVC Back Squats
10 PVC Good Mornings
*100 Single Unders
(12-15 minutes)
First two rounds with empty bar:
5 Deadlifts
5 Back Squats
5 Good Mornings
*100 Single Unders

Remaining time:
2-3 Deadlifts
10-20 Double Unders
Every 1:30 x10 rounds:
3 Deadlifts
10-30 Double Unders

Score = Deadlift weight + Double Under reps

Keep the same Deadlift weight through all 10 rounds.

Monday Apr 05, 2021

Head to Toe Warm Up

Twice thru:
5 PVC Clean Shrugs
5 PVC Power Cleans
5 PVC Front Squats
20 Plank Shoulder Touches
(12 minutes)
Two rounds with empty bar:
3 Clean Shrugs
3 Power Cleans
3 Front Squats
10 Push Ups
*100 Single Unders

Remaining time:
2-3 Power Clean, touch and go
*100 Single Unders every other round.
3:00 of work, 1:30 of rest x5 rounds:
3 Power Cleans, touch and go
5-10 Push Ups
10 Sit Ups

Score = Weight + Total Reps

Saturday Apr 03, 2021

Head to Toe

Twice thru with PVC:
10 Dislocates
10 Deadlifts
10 Front Squats
10 Push Press
(12-15 minutes)
Two rounds with empty bar:
5 Deadlifts
5 Front Squats
5 Push Press
10 Kip Swings

Remaining time:
Build to Opening Front Squat
2-3 Pull Ups
Over 20 minutes:
20 Front Squats
4 Max attempts on Pull Ups

Score = Total tonnage (reps x weight) & Total Pull Up Reps

*Break the 20 Front Squats into manageable sets (ie. 10x2, or 5x4, 4x5, etc).
*Change weight as needed, but log a total tonnage within 20 minutes.

Friday Apr 02, 2021

Head to Toe

Twice thru:
5/5 Unweighted Windmills
5/5 Single Leg Deadlifts
10 Push Ups
*5 Downdog to Updog transitions.
(12-15 minutes)
First 2 rounds with light KB:
(with each arm straight through)
5 KB Cleans
5 KB Push Press
5 KB Overhead Windmills
1 TGU
*100 single unders after each full round.

Remaining time:
2 KB Cleans + 1 TGU (L/R arm)
2 Burpee Box Step-Over (practice the rhythm)
*100 Single Unders every other round.
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.

Thursday Apr 01, 2021

April 1 HS Walk Warm Up

Twice thru:
10 Air Squats
5 Downward Dog to Upward Dog Transitions
10 Sit Ups
*10 Gibbon Swings
(10-12 minutes)
Practice:
Squat Down Roll Arounds
Wall Walks

*Focus on Straight Arms on the Walks

After each round:
3-5 Handstand Kick Ups, L/R leg
1:30 Row
Two rounds through,

5:00 AMRAP of:
3-5 Wall Walks
:30-60 Hang
5-10 Squat Down Roll Arounds

5:00 AMRAP of:
Rowing, meters

Wednesday Mar 31, 2021

Head to Toe

Twice thru:
5/5 Walking Lunges
10 Hollow Rocks
20 Plank Hip Touches
(10-12 minutes)
Two rounds w/ light weight:
5/5 Overhead Walking Lunges
10 Kip Swings
5-10 Push Ups
*200m Run after second round.

Remaining time:
3/3 Overhead Walking Lunges
3-5 Pull Ups
*200m Run every other round.
5:00 on, 2:30 off, x4 rounds:
Run 400m

Then, AMRAP of:
5 Pull Ups
10 Push Ups
10 Overhead Walking Lunges

Use a single KB/ DB on the Overhead Walking Lunges.

Score is total reps.

Tuesday Mar 30, 2021

Head to Toe

Twice thru:
5 PVC Clean Shrugs
5 PVC Power Cleans
5 PVC Front Squats
10 Sit Ups
*20 Ostrich Bounces
(12-15 minutes)
First 5 minutes with empty bar:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
:30 Hang

Remaining time:
2 Power Cleans, touch and go
*every other round: 10 Kip Swings & 2-3 Toes to Bar
Every 1:30 x 10 rounds:
3 Power Cleans, touch and go
5 Toes to Bar

Score = Total Load across all 10 rounds.

(weight can go up or down as needed)