Gym WODs

Monday Apr 19, 2021

Twice thru:
5-10 reps of: Push Ups, Lunges, Sit Ups

(12-15 minutes)
Two round:
1:00 single leg balance, each leg
:30-60 handstand hold

Remaining time:
5/5 Bridge Rotations
3-5 Dips
3/3 Overhead Lunges
*Row 1:00 every other round.
Four rounds for time:
5-10 Dips
20 Overhead Walking Lunges
400/ 350m Row

Use a 10-45 LBS Bumper Plate for the Overhead Walking Lunges.

15 minute time cap.

Saturday Apr 17, 2021

Head to Toe
Twice thru,

Half: 10 Step-thru Bridge Rotations
Half: 5 reps with PVC - Clean Shrugs, Power Cleans, Front Squats + 10 Ring Rows
(15 minutes)
First two rounds with empty bar:
5 Clean Shrugs
5 Power Cleans + Front Squats
*:30/30 Single Leg hops + Balance

Remaining time:
2-3 Squat Cleans
*every other round 2-3 Pull Ups
12 minute AMRAP:
1-2-3-4-5 reps of:
Squat Clean
Strict Pull Ups

If you complete the entire set of 1-2-3-4-5 before 12 minutes is up, restart at 1.

Friday Apr 16, 2021

Head to Toe

Twice thru,

Half: 10 Step-thru Bridge Rotations
Half: 5-10 reps of each: Handstand Kick Ups, Push Ups, Deep Air Squats
(12-15 minutes)
First 7 minutes with light weight DB :
Straight thru on each arm:
5 Suitcase Deadlifts
5 Front Squats
5 Push Press
+1 TGU

Complete 2 cycles thru each arm, then 100m overhead carry (don't put the DB down through the whole 7 minutes).

Remaining time:
3/3 Dumbbell Push Press (+1 TGU)
2 Burpee Box Step Over
:30/30 Single Leg Hop + Balance
For time:

*100m Weighted Carry to START each round.

20-15-10-5 reps of:
Dumbbell Push Press, each arm
(*partition as needed)

5-10-15-20 reps of:
Burpee Box Step Overs

15 minute time cap.

Thursday Apr 15, 2021

Head to Toe - Pistol Skill Emphasis

Twice thru
5-10 each: Drop Step Lunges, Ring Rows, Push Ups
(12-15 minutes)
First five minutes:
Single Leg Balance (max)
-Can be free-standing or on paralettes.
-Switch feet as needed.
-Spend as much of the 5:00 balancing as you can.

Remaining time:
2-3 "Pistol" Practice, L/R
5-10 Kip Swings 
*100 Single Unders every other round
24 minute EMOM:
A) 3-5 "Pistols" each leg
B) :30-60 Plank Hip Touches // Bridge Rotations
C) 50-max Single Unders

Pistol Variations:
1. Box Step-Up-and-Down (no hands)
2. High Box Step-Up-and-Down (hands as needed)
3. Box Pistol-Up-and-Down (hands as needed)

Wednesday Apr 14, 2021

Head to Toe

Twice thru,

Half: 10 Bridge Rotations
Half: 5 reps each with PVC: Dislocates, Snatch Push Press, OHS, Hang Power Snatch
(12-15 minutes)
First 2 rounds with empty bar:
3-5 Snatch Push Press
3-5 Overhead Squats
3-5 Hang Power Snatches
*200m run after second round.

Remaining time:
1 Hang Power Snatch
2-3 Overhead Squats

*Every 2-3 rounds, run 200m
18 minute AMRAP:
1 Hang Power Snatch + 5 Overhead Squats
7 Sit Ups
1 Hang Power Snatch + 4 Overhead Squats
7 Sit Ups
1 Hang Power Snatch + 3 Overhead Squats
7 Sit Ups
1 Hang Power Snatch + 2 Overhead Squats
7 Sit Ups
1 Hang Power Snatch + 1 Overhead Squats
7 Sit Ups

Then, 500m Run

Score is total reps (55/round) + barbell Load.

Tuesday Apr 13, 2021

Twice thru,

Half: 10 Bridge Rotations
Half: 20 Plank Shoulder Touches, 10 Hollow Rocks, 10 Ring Rows
(12-15 minutes)
First two rounds:
10 Kip Swings
:30 Handstand Hold
100 Single Unders

Remaining time:
Handstand Walk Practice
2-3 Pull Ups
*10 Double Unders
Every 2:00 x10 rounds:

A) Handstand Walks
B) 5-10 Pull Ups

*Complete 10-30 Double Unders at the end of every movement (10 total rounds).

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.

Monday Apr 12, 2021

Head to Toe

Twice thru,

Half: 10 Wall Bridge Rotations
Half: 10 Air Squats, 10 Push Ups, 10 Hollow Rocks
(10-12 minutes)
5 reps each:
Squat Down Roll Arounds
Kipping Toes to Bar
Wall Balls

*Every other round, row 1:30.
Two rounded AMRAP of:

3:30 AMRAP: Rowing for Calories

1:30 rest

3:30 AMRAP: 7 Wall Balls, unbroken

1:30 rest

On the Wall Balls, choose a weight and a pace that keeps your sets of 7 unbroken.

Score is total Calories + total Wall Balls

Saturday Apr 10, 2021

Head to Toe Warm Up

Half the group:
10 Wall Bridge Rotations

Half:
5-10 Push Ups
5-10 Sit Ups
5-10 Lunges each leg
(12-15 minutes)
Two rounds:
10 Kip Swings
20 Plank Shoulder Touches
10 Ring Rows

Remaining time:
2-3 Pull Ups
2-3 Toes to Bar
5-10 Push Ups
*Row 1:30
5:00 AMRAP:
Row for distance

Rest 2:00

5:00 AMRAP:
1 max attempt each:
Pull Ups
Push Ups
Toes to Bar

Rest 2:00

5:00 AMRAP:
Single Unders

Rest 2:00

5:00 AMRAP:
1 max attempt each:
Pull Ups
Push Ups
Toes to Bar

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.