Gym WODs

Wednesday Feb 10, 2021

Head to toe Warm Up

Twice through:
3-point Touches 1x thru L/R
10 Narrow Air Squats
20 Plank Hip Touches
*50 Squat Bounces between sets.
(10-12 minutes)
:20/20 Pistol Holds
3-5 Deck Squats
10 Kip Swings
*50 Single Unders
24 minute EMOM:
A) 3-10 Deck Squats
B) :30-60 Plank // Hang
C) 50-150 Single Unders

Tuesday Feb 09, 2021

Head to toe Warm Up

Twice through:
10/10 Single Leg Deadlift
10 Air Squats
10 Tucked Hollow Rocks
*30 Ostrich bounces
(10-12 minutes)
First 7 minutes, empty bar:
5 Clean Shrugs
5 Hang Power Cleans
5 Front Squats
*Run 200m

Time remaining practice:
3-5 Power Cleans, touch-and-go
*Run 200m every other round.
15 minute AMRAP of:
500m Run
5 Power Cleans
5-10 Hollow Rocks

Score = PC weight + reps.

Monday Feb 08, 2021

Head to toe Warm Up

Twice through:
10 PVC Push Press
10 Push Ups
10 Sit Ups
*10 PVC Dislocates after each round.
(12 minutes)
5 minutes with empty bar:
5 Bent Over Rows
5 Push Press
5-10 Push Ups
*Row 200m

Then, with time remaining:
Build to Push Press weight for WOD
*Row 200m every other round
3:30 of work, 1:30 of rest x4 rounds:
5 Push Press
Row 400/325m

Then, AMRAP of:
5-10 Sit Ups
5-10 Push Ups

Your score is the Push Press weight + Push Up + Sit Up reps.

Saturday Feb 06, 2021

Head to Toe Warm Up

Twice thru:
10 Drop-step Lunges, total
10 Push Ups
10 Hollow Rocks
*30 Squat Bounces after each set.
(12-15 minutes)
Fist 5 minutes with empty bar:
3 Clean Shrugs
3 Power Cleans
3 Front Squats
*5 Kneeling Jumps after each set.
**Or 5 Standing Vertical Jumps.

Remaining time:
1 Power Clean
1 Front Squat
1 Squat Clean
*build to opening weight.
For total load,
Over 20 minutes:
2-2-2-2-2-2-2-2
Squat Cleans

Friday Feb 05, 2021

Head to Toe Warm Up

Twice thru:
5 L-sit to Table Tops
10 Push Ups
10/10 Single Leg Deadlifts
*30 Ostrich Bounces after each set.
(12-15 minutes)
First 7 minutes:
10 Kip Swings
:30 Handstand Hold
Run 200m

Remaining time:
2-3 Pull Ups
2-3 Handstand Push Ups
5 L-sit to Table Tops
*Run 200m every other round.
13 minute AMRAP of:
5-10 Pull Ups
5-10 Handstand Push Ups
Run 400m

*Each set of the Pull Ups and Handstand Push Ups must be unbroken.

Your score is the total number of reps completed.

Thursday Feb 04, 2021

Head to Toe Warm Up

Twice thru:
5/5 Unweighted Windmills
5/5 Lunges
10 Tucked Hollow Rocks
*30 Ostrich Bounces after each set.
(12 minutes)
First 7 minutes with light weight Dumbbell:
5/5 Windmills
1/1 Turkish Get Up
*200m Run

Remaining time:
Cycle through each arm:
1 Dumbbell Snatch
2 Dumbbell Overhead Lunges
1 Turkish Get Up
*200m Run every other round.
Every 5:00, x3 rounds:
200m Suitcase Carry

Then, AMRAP of:
7 Dumbbell Racked Lunges, L-arm
1 Turkish Get Up
7 Dumbbell Racked Lunges, R-arm
1 Turkish Get Up
7 Hollow Rocks

Wednesday Feb 03, 2021

Head to Toe Warm Up

Twice thru:
10 Seated PVC Press
10 PVC Hollow Rocks
10 PVC Push Press
*10-20 PVC Around the Worlds between sets (1x)
(12-15 minutes)
First 7 minutes with empty bar:
2 Push Press
2 Push Jerk
10 Kip Swings

Remaining time:
2 Push Jerks
2-3 Pull Ups
For total Load:
(20 minutes)
2-2-2-2-2-2 Push Jerk
Pull Ups after each set

Today is about developing YOUR Pull Up ability.
Utilize a variation and rep scheme that helps you move forward with this movement.
Coach Butters or Matt can help you find the right drill for today.

Pull Up options:
-Develop the skill with 2-5 Kipping Pull Ups
-Work on power with 2-5 Chest to Bar Pull Ups
-Build Strength with 2-5 Strict Pull Ups
-Prepare for Muscle Ups with 2-5 Strict Chest to Bar Pull Ups.
-Develop Higher levels of Strength with 2-3 Strict Muscle Ups
-Practice the skill with 2-3 Kipping Muscle Ups

Tuesday Feb 02, 2021

Head to Toe Warm Up

Twice thru:
10 PVC Dislocates
10 PVC Snatch Push Press
10 PVC Overhead Squats
*10/10 Single Leg Deadlifts, outside foot (1x)
(12 minutes)
First 5 minutes, empty bar:
2 Snatch Shrugs
2 Power Snatches
2 Overhead Squats
*50 Single Unders

Remaining time:
2 Power Snatches
Plank Pull Throughs
*50 Single Unders every other round.
24 minute EMOM:
A) 2 Power Snatches
B) 10-20 Plank Pull Throughs
C) 50-150 Single Unders

Monday Feb 01, 2021

Head to Toe Warm Up

Twice thru:
3-Point Touches (1x each leg)
10 Tucked Hollow Rocks
5 L-sit to Table Tops
*30 Squat Bounces after each set
(12-15 minutes)
First 5 minutes:
5/5 Lunges
5 L-sit to Table Top
20 Plank Hip Touches
*Row 250m

Remaining time:
:20/20 Pistol Hols
2/2 Pistols
5-10 Push Ups
*Row 250m

Determine your Pistol and Push Up variation that allows you to move with good quality for ~12 rounds.
Every 5:00 x3 rounds:
Row 500/ 425m

Then, AMRAP of:
3/3 Pistols
6 Push Ups
9 Sit Ups

Saturday Jan 30, 2021

Head to toe warm up.

Twice thru:
10 PVC Dislocates
10 PVC Front Squats
10 PVC Seated Press
*10 Hollow Rocks after each set.
(12-15 minutes)
First 5 minutes with empty bar:
10 Kip Swings
3-5 Thrusters
*30 Squat Bounces

Remaining time:
2-3 Thrusters
Pull Ups

Build to working weight for Thrusters and Pull Up variation for WOD.
Over 20 minutes, complete:
2-2-2-2-2-2
Thrusters
Develop Pull Ups after each set

Today is about developing YOUR Pull Up ability.

Utilize a variation and rep scheme that helps you move forward with this movement.

Coach Butters or Matt can help you find the right drill for today.

Pull Up options:
-Develop the skill with 2-5 Kipping Pull Ups
-Work on power with 2-5 Chest to Bar Pull Ups
-Build Strength with 2-5 Strict Pull Ups
-Prepare for Muscle Ups with 2-5 Strict Chest to Bar Pull Ups.
-Develop Higher levels of Strength with 2-3 Strict Muscle Ups
-Practice the skill with 2-3 Kipping Muscle Ups