Gym WODs

Monday May 10, 2021

May Warm Up (12:00)

Head to Toe + 2:00 Jump Rope

Two rounds:
10 Push Ups
10 Sit Ups
20 Air Squats

Jump Rope with remaining time.
(12-15 minutes)
Two rounds with light dumbbells:
5 DownDog to UpDog Transitions
10 Dumbbell Push Press
10 Kip Swings
*200m Run every other round

Remaining time:
3-5 Dumbbell Push Press
3-5 Pull Ups
*200m Run every other round
Every 5:00 x3 rounds:
Run 500m
10 Dumbbell Push Press
1 set max unbroken pull ups

Use 2x Dumbbells for the Push Press

Score = Dumbbell Total Load + Pull Up reps.

Saturday May 08, 2021

Head to Toe

Twice thru:
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:

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

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

Keep the same weight throughout the entire WOD.

(Repeat from February 28, 2021)

Friday May 07, 2021

Head to Toe

Twice thru:
5-10 Single Leg Deadlifts
5-10 Lunges
5-10 Sit Ups
*20 Plank Hip Touches between rounds (1x)
(12-15 minutes)
Two rounds with a light KB:
10 American KB Swings
20 Plank Hip Touches
Single-Single-Double Practice

Remaining time:
5 American Swings
5-10 Push Ups
5-10 Double Unders
15 minute AMRAP,
5-10-15-20-25... ascending reps:

American Kettlebell Swings
Double Unders
Push Ups
Double Unders
Sit Ups

Thursday May 06, 2021

Head to Toe

Twice thru:
(Grab a light plate)
10 Plank Pull Throughs
10 Plate Overhead Squats
20 Lateral Plate Hops
(12 minutes)
First 5 minutes brief Rope Climb variations with a partner
1. Rope Lowers
2. Pull Up Bar Pins
3. (Jump) Pin & Reach

Remaining time:
50-100 Single Unders
5-10 Push Ups
*Practice Rope Climb Variation between sets.
24 minute EMOM:
A) Pin & Reach Rope Climb(s)
B) 10-20 Plank Pull Throughs
C) Single Unders

Variations:
1. Rope Lowers
2. Pull Up Bar Pins
3. (Jump) Pin & Reach

Wednesday May 05, 2021

Head to Toe

Twice thru:
5/5 Unweighted Windmills
5/5 Single Leg Deadlifts
10 Sit Ups
*30 Ostrich Bounces
(12-15 minute)
Three rounds with light DB:
Each arm:
3 Dumbbell Deadlifts
3 Dumbbell Snatches
3 Overhead Windmills
1 Turkish Get Up
10 Kip Swings

Remaining time:
2/2 Dumbbell Snatches
3-5 Toes to Bar
*Row 1:00 every other round.
15 minute AMRAP,
2-4-6-8 reps of:
Dumbbell Snatch, L-arm
Dumbbell Snatch, R-arm
Toes to Bar

Then, Row 500m

Complete the 2-4-6-8 of each movement.

Then, Row.

Then, start over on 2-4-6-8 each round.

Tuesday May 04, 2021

Head to Toe

Twice thru:
10 PVC Dislocates
10 PVC Push Press
10 Hollow Rocks
*5 Downward Dog to Upward Dog Transitions
(12-15 minutes)
Two rounds with empty bar:
10 Push Press
10 Kip Swings
20 Plank Pull Throughs

Remaining time:
3-5 Push Press
2-3 Pull Ups

*Build to working Push Press weight and Muscle Up/ Pull Up variation.
Over 20 minutes, complete:
25 Push Press
25 Bar Muscle Ups

Choose a weight and Muscle Up/ Pull Up variation that is challenging for 3-5 reps.

Score is Push Press weight x Reps for all sets.

Monday May 03, 2021

Head to Toe

Twice thru:
10 Lunges
10 Push Ups
10 Hollow Rocks
*5 Down Dog to Up Dog between rounds (1x)
(12-15 minutes)
Two rounds:
5 Down Dog to Up Dog
:60 Tennis Wall Ball Balance, L/R
50 Squat Bounces

Remaining time:
2/2 Cossacks Squats
3 Burpees
*Run 200m every other round.
15 minute AMRAP,
2-4-6-8 reps of:
Cossacks Squat, (total alternating)
Burpee
Hollow Rock

Run 500m

--

Complete the 2-4-6-8 of each movement.

Then, run.

Then, start over on 2-4-6-8 each round.

Saturday May 01, 2021

Head to Toe

Twice thru:
5-10 Lunges
5-10 Push Ups
5-10 Sit Ups
*20 Plank Pull Throughs
(12 minutes)
First two rounds with empty bar:
8 Narrow Bench Press
10 Kip Swings
20 Plank Pull Throughs

Remaining time:
5 Narrow Bench
3-5 Pull Ups
Over 20 minutes:

10-8-6-4-2 reps of:
Narrow Bench Press

*Max Pull Ups between sets (4 total)

Score = Barbell load + total Pull Up reps.

Choose a barbell weight that you can keep for the entire WOD. Avoid hitting failure on any set.

Friday Apr 30, 2021

Head to Toe

Twice thru:
5-10 Medicine Ball Deadlifts
5-10 Medicine Ball Squats
5-10 Medicine Ball Sit Ups
*50 Squat Bounces
(12-15 minutes)
10 Squatting Thoracic Rotations
:60s Standing Hip Rotation L-leg backward
:60s Standing Hip Rotation R-leg backward
7 Wall Balls
Run 200m

10 Squatting Thoracic Rotations
:60s Standing Hip Rotation L-leg forward
:60s Standing Hip Rotation R-leg forward
7 Wall Balls
Run 200m (with medicine ball)

(Spend remaining time working Tennis Ball drills from warm up.)
Every 3:00 x5 rounds:
200m Medicine Ball Run

Then, AMRAP sets of 7 Wall Balls

Choose a weight and running distance that allows you to finish each run ~:90 into the round.

Thursday Apr 29, 2021

Head to Toe

Twice thru with PVC:
5 Dislocates
5 Snatch Push Press
5 Snatch Shrugs
5 Power Snatch + Overhead Squats (emphasis on landing -> pause -> squat)
*:30 Side Plank, forearm (switch arm on round 2)
(12 minutes)
First 5 minutes:
Partner Tennis Ball Balance Drills

Remaining time, starting with PVC or empty bar:
2-3 Power Snatch + Overhead Squat
Every :90 x 8 rounds each:
A) 3 Power Snatch + Overhead Squat + :30 Side Plank
B) :90 Balance

PLEASE, NO TENNIS BALL WORK WHILE OTHERS ARE SNATCHING TODAY.