Gym WODs

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)

Monday Mar 29, 2021

Head to Toe - Open 21.3 style

Twice thru:
10 PVC Dislocates
10 PVC Deadlifts
5 PVC Presses
5 PVC Push Presses
*20 Downward Dog Bounces
(12-15 minutes)
First two rounds with empty bar:
5 Deadlifts
5 Strict Press
5 Push Press
20 Downward Dog Bounces
*Row 10 calories

Remaining time:
3-5 Push Press up to working weight
*Row 10 calories every other round
15 minute AMRAP:
5 Push Press
10 Hollow Rocks

*Alternating Row 500/425m or 250 Single Unders after each round.

Saturday Mar 27, 2021

Open WOD 21.3 Head to Toe

Twice: through:
5-10 Push Ups
5-10 Air Squats
10 Mountain Climbers
5/5 Windmills
(8 minutes all outside)
100m Suitcase carry
5 Kettlebell Swings
10 Downward Dog Bounces
100m Racked Carry
5 Kettlebell Swings
10 Downward Dog Bounces
100m Overhead Carry
5 Kettlebell Swings
10 Downward Dog Bounces
7:00 on, 3:00 off x3 rounds:
400m Weighted Carry

With remaining time AMRAP of:
5-10 Push Ups
10-20 Lunges
10-20 Mountain Climbers
10-20 Kettlebell Swings