Gym WODs

Friday Mar 05, 2021

Head to Toe

Twice thru:
10/10 Single Leg Deadlifts
10 Push Ups
10 Tucked Hollow Rocks
*:20/20 Samson Stretch
(12-15 minutes)
First 7 minutes with empty bar:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
Run 200m

Remaining time:
2 Power Cleans (1+1)
*Run 200m every 2-3 rounds.
15 minute AMRAP:
3 Power Cleans
200m Run

Treat the Power Cleans as (1+1+1) resetting on the floor after each rep.

Thursday Mar 04, 2021

Head to Toe

Twice thru:
5/5 Windmills, unweighted
10 Lunges
10 Hollow Rocks
(12-15 minutes)
First 5 minutes with light weight:
5 Windmills, L/R
5 Push Press, L/R
10 Kip Swings

Remaining time:
2-3 Push Press + 1 TGU, L/R
2-3 Pull Ups

*Build to working weight and Pull Up variation
Over 20 minutes, complete:
25 Push Press, L-arm
25 Push Press, R-arm
25 Pull Ups

*After each Push Press set, you must complete 1 Turkish Get Up.

Score = Reps x Weight

(weight can go up or down throughout WOD, just keep track of reps x weight of each set)

Repeat from 2/20.

Wednesday Mar 03, 2021

Head to Toe

Twice thru:
5/5 Unweighted Windmills
10/10 Single Leg Deadlifts
20 Plank Hip Touches
*20 Ostrich Bounces
(12-15 minutes)
First 10 minutes with light weight KB
1-2-3-4-5... reps of:

One Arm Kettlebell Swings, L/R
Kettlebell Push Press, L/R
Kettlebell Snatch, L/R
Overhead Windmill, L/R
*50 Single Unders

Remaining time:
3/5 Kettlebell Snatches, L/R
*50 Single Unders
15 minute AMRAP,
5-10-15-20... ascending reps of:
Kettlebell Snatch, L-arm
Kettlebell Snatch, R-arm
Hollow Rocks

*Complete 150 Single Unders after each round.

Scale: One Arm KB Swings 

(You may partition the KB Snatches between arms at the higher rounds).

Tuesday Mar 02, 2021

Head to Toe

Twice thru:
10 PVC Dislocates
10 PVC Deadlifts
10 PVC Front Squats
*50 Squat Bounces
(12-15 minutes)
First 5 minutes with empty bar.
5 Deadlifts
5 Bent Over Rows
5 Front Squats
5-10 Kip Swings

Remaining time:
3-5 Front Squats
2-3 Toes to Bar
For total Load over 20 minutes:

10-8-6-4-2
Front Squat

*Complete 5-15 Toes to Bar after each set.

Track total load (5 sets added together) + total Toes to Bar.

Monday Mar 01, 2021

Head to Toe

Twice thru:
10 Lunges
10 Push Ups
10 Sit Ups
*5/5 Mountain Climber Deep Lunges
(12-15 minutes)
5-4-3-2-1 reps of:
Downward Dog to Upward Dog transitions
Box Climb ups
Row, (2x Calories)
Workout of the Day:
Two rounds through:
4 minute AMRAP:
Rowing for calories

4 minute AMRAP:
Burpees

(Choose a rep scheme to complete every minute for the 4 minutes on burpees and hold this for the entire workout)

*Work the true Kick-Back and Kick-Up explosive nature of Burpees today. Cut the reps to something manageable to maintain this quality

Saturday Feb 27, 2021

Head to Toe Warm Up

Twice through:
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:

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

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

Friday Feb 26, 2021

Head to Toe Warm Up

Twice through:
10 Squats
10 Push Ups
10 Hollow Rocks
*:30 Wall Facing Handstand hold
(12-15 minutes)
First 7 minutes:
10 Kip Swings
10 Handstand Kick Ups
*50 Single Unders

Remaining time:
2-3 Pull Ups
2-3 Handstand Push Ups
*50 Single Unders
20 minute EMOM:
A) Pull Ups + Handstand Push Ups
B) 50-100 Single Unders

For part A, choose a rep scheme between 3-10 reps of each movement
that you can complete consistently for 10 rounds.
(Keep in mind the total volume)

Thursday Feb 25, 2021

Head to Toe Warm Up

Twice through:
5-10 Medicine Ball Deadlift
5-10 Medicine Ball Squat
5-10 Tucked Hollow Rock
*50 Squat bounces between sets
(12 minutes)
2-4-6-8-10... reps of:
Medicine Ball Clean
Kip Swings
*Double Under Practice after each round.

Develop your speed from extension to receiving the Medicine Ball in a deep squat.

Double Under scale is Bumper Hops today.
15 minute AMRAP,
10-20-30-40... ascending reps:

Walking Lunges, total
Double Unders
Sit Ups
Double Unders

Wednesday Feb 24, 2021

Head to Toe Warm Up

Twice through:
5/5 Unweighted Windmills
10 Lunges
10 Hollow Rocks
*20 Plank Hip Touches between rounds (1x)
(12 minutes)
5-4-3-2-1 reps with light weight:
Overhead Windmill, L-arm (+1 TGU)
Overhead Windmill, R-arm (+1 TGU)

10-8-6-4-2 reps of:
Ring Rows
Plank Hip Touches, each hand

*row 10 cal // racked carry 100m after every other round.
20 minute AMRAP:
:30-60 Hang
Row 2:00, calories
:30-60 Handstand Hold
200m Racked Carry

Score = HS holds + Calories + Hang holds + Carry weight.

Tuesday Feb 23, 2021

Head to Toe Warm Up

Twice through:
10/10 Single Leg Deadlifts
10 Sit Ups
10 L-sit to Table Tops
*:20/20 Samson Stretch
(15 minutes)
First 5 minutes with empty bar:
5 Deadlifts
5 Bent Over Rows
2/2 Box Climb Ups

Remaining time:
2-3 Deadlifts
2-3 Ring Dips
2/2 Box Climb Ups
20 minutes for total load:

10-8-6-4-2 reps of:

Deadlift
Box Climb Ups
Ring Dips

Sub 1-2x Push Ups for Ring Dips.