Gym WODs

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

Friday Jan 29, 2021

Head to toe warm up.

Twice thru:
10/10 Single Leg Deadlifts
10 PVC Seated Presses
10 Push Ups
*10 L-sit to Table Top
(12-15 minutes)
First 5 minutes with empty bar:
5 Deadlifts
5/5 Lunges
5 L-sit to Table Top
*50 Single Unders

Remaining time:
3-5 Deadlifts
2-3 Dips
*50 Single Unders every other round.
For time:
10 Deadlifts
10 Dips
150 Single Unders
8 Deadlifts
8 Dips
150 Single Unders
6 Deadlifts
6 Dips
150 Single Unders
4 Deadlifts
4 Dips
150 Single Unders
2 Deadlifts
2 Dips
150 Single Unders

*Choose a Deadlift weight and Dip variation that keeps the sets unbroken.

Scale 1-2x Push Ups for Dips.

Thursday Jan 28, 2021

Head to toe warm up.

Twice thru:
10 Walking Lunges
10 Push Ups
10 Tucked Hollow Rocks
*30 Ostrich Bounces after each set
(12-15 minutes)
7 minutes with light weight:
5/5 Single Arm Kettlebell Swings
5/5 Kettlebell Strict Presses
1/1 TGU
*Run 200m

Remaining time practice:
3/3 Kettlebell Snatches
3/3 Kettlebell Push Press
1/1 TGU
*Run 200m
Every 5:00 x 3 rounds:
Run 400m

Then, AMRAP of:
7 Kettlebell Snatches, R-arm
7 Kettlebell Snatches, L-arm
7 Hollow Rocks

*1/1 TGU after each set of Kettlebell Snatches.

Wednesday Jan 27, 2021

Head to toe warm up.

Twice thru:
10 PVC Seated Presses
10 Wall-style Air Squats
10 Single Leg DL, touch outside foot
*30 Squat Bounces between sets
(12-15 minutes)
First 5 minutes with empty bar:
5 Deadlifts
5 Bent Over Rows
5 Front Squats
*5/5 Squatting Thoracic Rotations.

Remaining time:
2-3 Front Squats

*100 Single Unders after every other round.
For total load,
20 minutes to complete:

3-3-3-3-3-3-3
Front Squat

Squats come from the rack.

Your score is the total across all 7 sets.

Tuesday Jan 26, 2021

Head to toe warm up.

Twice thru:
10 PVC Seated Presses
10 Air Squats
10 Ring Rows
*10 L-sit to Table Tops between sets (1x)
(12-15 minutes)
First 5 minutes:
10 Kip Swings
:30 Handstand Hold
*100 Single Unders

With remaining time, practice:
2-3 Handstand Push Ups
2-3 Pull Ups
Double Unders

*Choose 1 movement to really make an improvement on today. Ask a coach for recommended variations or drills to improve your HSPU, Pull Ups or Double Unders.
24 minute EMOM:
A) 2-5 Handstand Push Ups // Chin Ups
B) :30-60 Plank Hold // Hang
C) 10-50 Double Unders

Life: Alternate HSPU and Chin Ups every other cycle.
Fitness: Complete both HSPU and Chin ups each cycle.

Alternate Plank Holds and Hang every other cycle.

Monday Jan 25, 2021

Head to toe warm up.

Twice thru:
10 PVC Seated Press
10 Hollow Rocks, holding knees
10/10 Single Leg Deadlifts
*:20/20 Samson Stretch between sets (1x)
(12 minutes)
For the first 5 minutes, use empty bar:
3 Clean Shrugs
3 Power Cleans
3 Front Squats
*:20/20 Samson Stretch between sets.

For the remaining time:
2 Power Cleans
*100 Single Unders every other round.

Find your working weight for the WOD.
3:00 of work, 1:00 of rest x 5 rounds,
AMRAP of:
2 Power Cleans
7 Sit Ups
10 Walking Lunges

Saturday Jan 23, 2021

Head to Toe Warm Up

Twice thru:
10 Push Ups
10/10 Single Leg Deadlifts
10 Air Squats
*30 Squat Bounces + 10 Knees over Toes after each set.
(15 minutes)
First 3-5 minutes with empty bar:
5-10 Deadlifts
5-10 Bent Over Rows
5-10 Back Squats

Remaining time:
Build to opening weight.
20 minutes,
For total Load:

1-1-1-1-1-1-1-1
Back Squat

Focus more on completing 8 heavy sets within 20 minutes rather than any one set being a true 1 rep max.

Friday Jan 22, 2021

Head to Toe Warm Up

Twice through:
10 PVC Dislocates
10 Snatch Push Press
10 Overhead Squats
*10/10 Single Leg Deadlift after each round.
(15 minutes)
First 5 minutes w/ empty bar:
3 Power Snatch
3 Overhead Squats
*100 Single Unders

Build to working weight with remaining time:
1 Snatch Shrug
1 Power Snatch
1 Overhead Squat
*100 Single Unders every other round.
13 minute AMRAP:
5 Power Snatches
Run 400m

Score is total tonnage (total reps x weight).

Wednesday Jan 20, 2021

Head to Toe Warm Up

Once with PVC, once with barbell:
5/5 Single Leg DL.
5 Push Press
5 Split Jerks
*:20/20 Samson Stretch between sets (1x).
(12 minutes)
First 5 minutes:
2-3 Split Jerks @ empty bar
:20/20 Samson Stretch
*focus on speed to position.

Remaining time:
2 Split Jerks
*build to opening weight.
Take 20 minutes,
For total load:

2-2-2-2-2-2-2-2
Split Jerk

*Bars come from the floor.

Score is the total of all 8 sets added together.