Gym WODs

Friday Mar 26, 2021

Head to Toe - 21.3/4 style
-Squat Bounce
-Active Pigeon
-Thread the Needle
-Squatting Thoracic Rotations
-Arm Swings (side-to-side)
-Arm Swings (front-back)
-Reach Over-Over-Round-Arch

Twice thru with PVC:
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Push Press
5 Jerks
Hang :30

Twice thru with empty bar:
3-5 Deadlifts
3-5 Power Cleans
3-5 Front Squats
3-5 Push Press
3-5 Jerks
10 Kip Swings

(10 minutes)
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
-reset-
3-5 Thrusters
3-5 Toes to Bar/ Pull Ups/ Bar Muscle Ups

"Open WOD 21.3"
For total time:
15 front squats
30 hanging knee-raises
15 thrusters

Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters

Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters

65/ 45 LBS.

Time cap: 15 min.

--

"Open WOD 23.4"
Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

Thursday Mar 25, 2021

Twice thru:
1/1 10-second TGU, unweighted
10 Lunges, each leg
10 Push Ups
*:20/20 Samson stretch

(12-15 minutes)
First three rounds, no weight:
5/5 Toes to Split Stance, alternating legs
5 Get Down, Stand Up
Hang :30-60

Remaining time with empty bar:
2/2 Split Jerks
1/1 TGU
*Row 10 calories

Two rounds through,

5:00 AMRAP:
Rowing, calories (recovery)

5:00 AMRAP:
3-5 Split Jerks, L-leg
3-5 Split Jerks, R-leg
1/1 Turkish Get Up
10 Sit Ups

Wednesday Mar 24, 2021

Head to Toe

Twice thru:
5/5 Unweighted Windmills
10 Tucked Hollow Rocks
10 Lunges, total
*20 Gibbon Arm Swings

(12-15 minutes)
First two rounds:
5-10 Gibbon Swings into Standing Jump
10 Kip Swings

Remaining time, 1-2-3-4...ascending reps:
Gibbon Swing + Box Jump (silent landing)
Overhead Windmill, L/R
Pull Up Practice
*100m Suitcase Carry

10-8-6-4-2 reps for time:
Hollow Rocks
Box Jumps
Hollow Rocks
Pull Ups

*100m Farmer Carry after each round.

Tuesday Mar 23, 2021

Head to Toe

Twice thru:
5/5 Unweighted Windmills
10/10 Single Leg Deadlift
10 Push Ups
*20 Ostrich Bounces

(12 minutes)
First two rounds with empty bar:
5 Sumo Deadlifts
20 Lateral Hops Over Bar
10-15 Push Ups

Remaining time:
2-3 Sumo Deadlifts
10-15 Double Under Practice
3/3 Plank Pull Throughs

24 minute EMOM:
A) 3 Sumo Deadlift
B) 10-20 Plank Pull Throughs
C) 10-30 Double Unders

Monday Mar 22, 2021

Head to Toe

Twice thru:
5-10 Single Leg Reach-backs
5 Downdog to Updog transitions
10 Sit Ups
*50 Squat Bounces

(12-15 minutes)
First 7 minutes, PVC/ empty bar:
5 Snatch Push Press
5 Overhead Squats
:20 Handstand Hold
*Run 200m

Remaining time:
3-5 Overhead Squats
2-3 Handstand Push Ups
*Run 200m every other round.

13 minute AMRAP:
Run 400m
10 Overhead Squats
5-10 Handstand Push Ups

Score = Overhead Squat Weight + Total Reps (including OHS)

Saturday Mar 20, 2021

Head to Toe Warm Up

Twice thru:
10/10 Reverse Lunges
10 Push Ups
10 Hollow Rocks
*50 Squat Bounces

(12-15 minutes)
First 7 minutes with empty bar:
5 Deadlifts
5 Front Squats
5 Strict Presses
10 Kip Swings

Remaining time:
3 Front Squats up to working weight
3-5 Pull Ups

Over 20 minutes:
5-5-5-5 Front Squat

*Max Pull Ups after each set.

Score = Front Squat Load (lowest) + Total Pull Up Reps

(Grab a lightweight Dumbbell)
Two rounds:
3 Downdog to Up Dog Transitions
5/5 Active Pigeon
5-10 Push Ups
5-10 Sit Ups

Two rounds (w/light DB):
5/5 DB Suitcase Deadlift
5/5 DB Push Press
5/5 DB Snatch
5-10 Box Step Ups

2-3 rounds (@ WOD DB weight):
3/3 DB Snatch - alternating hands
3-5 Burpee Box Step/ Jump-over
-Get heart rate up and then recover-

Workout 21.2
Repeat of 17.1

For time:
10 dumbbell snatches
15 burpee box step-overs
20 dumbbell snatches
15 burpee box step-overs
30 dumbbell snatches
15 burpee box step-overs
40 dumbbell snatches
15 burpee box step-overs
50 dumbbell snatches
15 burpee box step-overs

Free Range Prescribed = OPEN Scaled Standard
♀ 20-lb. dumbbell, 20-in. box step-overs
♂ 35-lb. dumbbell, 20-in. box step-overs

OPEN RX Standard:
♀ 35-lb. dumbbell, 20-in. box jump-overs
♂ 50-lb. dumbbell, 24-in. box jump-overs

Time cap: 20 min.

Thursday Mar 18, 2021

Head to Toe

Twice thru:
5 Medicine Ball Deadlifts
5 Medicine Ball Squats
5 Medicine Ball Squat Cleans
*5 Down Dog to Up Dog between (1x)

(12 minutes)
5 Medicine Ball Cleans
2 Squat Down Roll Arounds
5 Down Dog to Up Dog
Run 200m

Two rounds through,
6:00 AMRAP:
Running @ recovery pace

6:00 AMRAP:
5-10 Medicine Ball Squat Cleans
5-10 Squat Down Roll Arounds
5-10 Push Ups

Wednesday Mar 17, 2021

Head to Toe

Twice thru:
10/10 Lunges
10 L-sit to Table Tops
10 Sit Ups
*20 Ostrich Bounces

(12-15 minutes)
First 7 minutes:
10 Kip Swings
:20 Ring Support
*Row 10 Calories

Remaining time:
2-3 Toes to Bar
2-3 Ring Dips
*Row 10 Calories

21-15-9 reps for time:
Row, calories
Toes to Bar
Row, calories
Ring Dips

Tuesday Mar 16, 2021

Head to Toe

Twice thru:
10/10 Single Leg Deadlifts
10 Sit Ups
5 Downward Dog to Upward Dog Transitions
*:20/20 Samson Stretch

First 7 minutes with light Dumbbell:
3/3 Dumbbell Hang Split Snatch
1/1 Turkish Get Ups
10 Kip Swings
*Run 200m every other round.

Remaining time:
3/3 Dumbbell Hang Split Snatch
1/1 Turkish Get Ups
3-5 Pull Ups
*Run 200m every other round.

15 minute AMRAP:
Run 500m
16 Dumbbell Hang Split Snatch
6-12 Pull Ups

*Partition the reps as needed between hands/ movements.