Gym WODs

Saturday Nov 21, 2020

Head to toe warm up

Twice thru:
10 Push Ups
10 Air Squats
10 Sit Ups
(2 rounds)
40ft Side Shuffle, L/R
40ft Super Mario
40ft Deep step Walking Lunges

5-10 each:
Med-ball Jumps, Squat+Toss, Push Ups.
For time:

400m Run

Then, 10-9-8-7-6-5-4-3-2-1 reps:
Med-ball Jumps
Med-ball Squat + Toss
Med-ball Push Ups

400m Run

(RX+ run with Med-ball)

Friday Nov 20, 2020

Head to toe warm up

Once with PVC, once with barbell:
5 Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
5 Power Snatch
50 Squat Bounces
(18 minutes)
2 Power Snatch + Overhead Squats

Practice:
Pull Ups
DB Overhead Squats
Single Unders
12 minute AMRAP:
5 Pull Ups, Chest to Bar
10 Dumbbell Snatch + Overhead Squat
150 Single Unders

Alternate hands L/R on DB Snatch + Overhead Squats.

Thursday Nov 19, 2020

Head to toe warm up

Twice thru:
5-10 Medicine Ball Push Ups
5-10 Medicine Ball Sit Ups
5-10 Medicine Ball Squats (+ throw)
(12 minutes)
1:00 Balance, L-leg
1:00 Balance, R-leg
1:00 Plank
50 Squat Bounces
Practice Squat Down Roll Around
25 minute AMRAP:
400m Weighted Carry
5-10 Lateral Hops
:30 Active Hang
5-10 Squat Down Roll Around
5-10 Lateral Hops
:30 Active Hang
5-10 Squat Down Roll Around

Wednesday Nov 18, 2020

Head to toe warm up

Twice thru:
10 Single Leg DL, L/R
10 Push Ups
10 Hollow Rocks
(13-15 minutes)
Handstand Push Up Practice
5 Step Ups
5 Kip Swings / Toes to Bar
5 Kettlebell Swings
Run your loop
...continue with drills inside with remaining time.
20 minute AMRAP:
Run three loops

The run should take roughly 10 minutes to complete in total.

Then, with remaining time:
5 Handstand Push Ups
5-10 Toes to Bar
10 Box Step Ups
10 Kettlebell Swings

Plan rep schemes for 6-8 rounds.

Tuesday Nov 17, 2020

Head to toe warm up

Twice thru:
10 Deadlift
10 Back Squat
10 Bent Over Rows
(18 minutes)
1 Back Squat (:10)

Practice:
30 Squat Bounce
Cossacks Squat Practice
Chin Up

*between strength & wod, provide 3-5 minutes to practice Cossacks Squat variation.
(10 minutes - strength WOD)

2-4-6-8-10... ascending reps:

Cossacks Squat, L/R
Chin Ups

*20 Plank Hip Touches after each round.

**Cossacks Squats are for each leg, but alternating L/R. So for the 2s you will do L/R/L/R.

Monday Nov 16, 2020

Head to toe warm up

Twice thru:
5-10 Deadlifts
5-10 Push Press
5-10 Air Squats
(15 minutes)
5 Push Press

Practice:
3-5 Deadlifts
50 High Knee Single Unders
4:00 AMRAP:
Row, calories

4:00 AMRAP:
5-15 Push Ups
7 Deadlifts
12 Sit ups

4:00 AMRAP:
500m Run + max Single Unders

4:00 AMRAP:
5-15 Push Ups
7 Deadlifts
12 Sit ups

*No rest between AMRAPS.
**Choose a Push Up rep scheme and a Deadlift weight that keeps your sets unbroken throughout the entire WOD. (Plan for 6-8 rounds).

Saturday Nov 14, 2020

Head to Toe

Twice thru:
5-10 Single Leg DL
5-10 Push Ups
5-10 Sit Ups
(12 minutes/ 3 rounds)
Racked, Overhead, Suitcase carry

5/5 Single Leg Deadlift
5-10 DB Push Ups
:20/20 Samson Stretch
15 minute AMRAP:
Overhead Hill Carry
Racked Hill Carry
Suitcase Hill Carry

After each carry, complete three rounds of:
5-10 Push Ups
10 DB Deadlifts
10 Walking Lunges
10 Hollow Rocks

Lunges are unweighted.

Friday Nov 13, 2020

Head to Toe

Twice thru:
5 Snatch Shrug
5 Snatch Push Press
5 Overhead Squats
5 Power Snatch
30 Squat Bounce
(18 minutes)
3 Power Snatch
3 Overhead Squats

Practice:
DB/KB Overhead Squat
Chin Up
Double Unders
10 minute AMRAP,
2-4-6-8-10... ascending reps of:
DB/ KB Snatch + Overhead Squat, L-arm
DB/ KB Snatch + Overhead Squat, R-arm
Chin Up

10-20-30-40-50... ascending reps of:
Double Unders

*DB/KB Snatch + Overhead Squat can be partitioned any way.

Thursday Nov 12, 2020

Head to Toe

Twice thru:
10 Push Ups
10 Hollow Rocks
10 Air Squats

(12 minutes)
50 Squat Bounces
3-5 Deck Squats
1/1 Turkish Get Up
100m Weighted Carry
25 minute quality movement:
400m Weighted Carry
3 Turkish Get Ups, L-arm
5-10 Deck Squats
1:00 Single Leg Balance, L-leg
3 Turkish Get Ups, R-arm
5-10 Deck Squats
1:00 Single Leg Balance, R-leg

Wednesday Nov 11, 2020

Head to Toe

Twice thru:
5-10 Push Ups
5-10 Sit Ups
5-10 Lunges
(10 minutes)
5-8 Pull Overs
5-8 Calf Raises
2-3 HSPU
2-3 Pull Ups
Run 2:30, walk the rest of the way back to the gym
Two rounds,

5:00 AMRAP:
Run for distance
(2:30 out, 2:30 back)

Rest 2:00

5:00 AMRAP:
3-5 Handstand Push Ups
3-5 Pull Ups
10 Box Step Ups

Rest 2:00