Gym WODs

Monday Mar 15, 2021

Head to Toe

Twice thru:
10 Air Squats
10 Single Leg Deadlifts
10 Hollow Rocks
*50 Squat bounces
(12-15 minutes)
First 7 minutes with empty bar:
5/5 Single Leg Deadlifts
5 Back Squat (last one :10 lower)
10 Kip Swings
10-20 Arm Swings

Remaining time:
Back Squat 1-3 reps
2-3 Arm Swing + Vertical Jump
24 minute EMOM:
A) Back Squat, x1 (@ :10 lower)
B) 3-5 Standing Vertical (max effort height)
C) :30-60 One Leg Balance // Hang

Saturday Mar 13, 2021

Twice thru:
10/10 Single Leg Deadlifts
5 Squat -> Jumps
5 Drop Squats
*5 Downward Dog to Upward Dog Transitions
(12-15 minutes)
First 7 minutes with empty bar:
5 Clean Shrugs
3 Power Cleans
3 Front Squats
3 Hang Squat Cleans

Remaining time:
1 Power Clean + Front Squat
- Reset -
1 Hang Squat Clean

Find your opening weight for the WOD.
Over 20 minutes, complete 10 rounds of:

1 Power Clean + Front Squat + Hang Squat Clean

Score = Total Load of all 10 sets.

Friday Mar 12, 2021

Head to Toe

Twice thru:
10 Deep Lunges
10 Push Ups
10 Hollow Rocks
*5 Downward Dog to Upward Dog Transitions
(12-15 minutes)
First 5 minutes:
10-20 Plank Hip Touches
:30 Hang
100 Single Unders

Next 5 minutes:
:20 Wall-facing Handstand Hold
10 Kip Swings
10-20 Double Unders

Last 3-5 minutes:
Practice Wall Walks - Your Standard
"CrossFit Open WOD 21.1"
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

Double Under Scale: Single Unders
Wall Walks Scale: Partial Range of Motion Wall Walks

Thursday Mar 11, 2021

Head to Toe

Twice thru:
10 PVC Dislocates
5 PVC Snatch Push Press
5 PVC Overhead Squats
5 PVC Hang Power Snatches
*5 Downdog to Updog Transitions
(12 minutes)
First 7 minutes using PVC:
3 Hang Power Snatches
3 Overhead Squats
3 Snatch Balances (work on speed to deep squat)
*Row 10 calories every other round.

Remaining time with empty bar:
2 Hang Power Snatches
2 Overhead Squats
2 Hang Snatches
Two rounds through:
5:00 AMRAP of:
Rowing for calories @ recovery pace

5:00 AMRAP of:
5 Hang Snatches
5-10 Push Ups
10 Sit Ups

Use 45/35 LBS or PVC for Barbell.

Hang Snatches = Hang Squat Snatch or Hang Power Snatch + Overhead Squat every rep.

Wednesday Mar 10, 2021

Head to Toe

Twice thru:
10 Reverse Lunges, total
10 Air Squats
10 Push Ups
*50 Squat Bounces
(12-15 minutes)
First 7 minutes with empty Bar;
5 Back Squats (last rep = :10 lower)
Hang :30
*100 Single Unders

Remaining time:
Back Squat x1
Hang :30
3/3 Plank Pull Throughs
18 minute EMOM:
A) Back Squat, :10 x1
B) Plank Pull Throughs, x20
C) Single Unders, x50-150

Tuesday Mar 09, 2021

Head to Toe

Twice thru:
10 PVC Dislocates
10 PVC Push Presses
10 Hollow Rocks
*30 Single Leg Hops + :30 Single Leg Balance, L/R between rounds (1x)
(15 minutes)
First 7 minutes with empty bar:
5 Press
5 Push Press
:20 Hold overhead
10 Kip Swings
*100 Single Unders

Remaining time:
3 Push Press
3 Pull Ups
10-20 Double Unders

*Build to a little heavier than you plan to use in the Workout.
12 minute AMRAP of:
5 Pull Ups
7 Push Press
30 Double Unders

Monday Mar 08, 2021

Head to Toe

Twice thru:
5/5 Unweighted Windmills
10/10 Single Leg Deadlifts
20 Plank Shoulder Touches
*5 L-sit to Table Tops between rounds (1x)
(12-15 minutes)
10-8-6-4-2 reps of:
L-sit to Table Top
KB Single Leg Deadlift, total
KB Lower Hand Windmill, total
Push Ups
*Run 200m after each round
5:00 of work, 2:00 of rest, x3 rounds:

200m Suitcase carry

Then,

AMRAP of:
5 Burpees
10 Kettlebell Swings

Use the same KB for the Suitcase Carry and Kettlebell Swings.

(Score = KB weight in LBS + Reps of LOWEST ROUND).

Saturday Mar 06, 2021

Head to Toe

Twice thru:
10 Reverse Lunges
10 Push Ups
10 Hollow Rocks
*:20/20 Samson Stretch
(12 minutes)
First 5 minutes with PVC/ empty bar:
3/3 Barbell Lunges
5/5 Handstand Kick Ups

Remaining time:
2/2 Barbell Lunges
2-3 Handstand Push Ups
Hang
Over 20 minutes, complete:
25 Barbell Lunges, L/R
25 Handstand Push Ups
*Hang for :30-60 after each set.

Break up reps into whatever scheme works best.

(ie. 5/5 Barbell Lunges, 5 Handstand Push Ups, Hang :30-60 x 5 rounds)

Total up the weight * reps on the lunges and note HSPU variation.

Friday Mar 05, 2021

Head to Toe

Twice thru:
10/10 Single Leg Deadlifts
10 Push Ups
10 Tucked Hollow Rocks
*:20/20 Samson Stretch
(12-15 minutes)
First 7 minutes with empty bar:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
Run 200m

Remaining time:
2 Power Cleans (1+1)
*Run 200m every 2-3 rounds.
15 minute AMRAP:
3 Power Cleans
200m Run

Treat the Power Cleans as (1+1+1) resetting on the floor after each rep.

Thursday Mar 04, 2021

Head to Toe

Twice thru:
5/5 Windmills, unweighted
10 Lunges
10 Hollow Rocks
(12-15 minutes)
First 5 minutes with light weight:
5 Windmills, L/R
5 Push Press, L/R
10 Kip Swings

Remaining time:
2-3 Push Press + 1 TGU, L/R
2-3 Pull Ups

*Build to working weight and Pull Up variation
Over 20 minutes, complete:
25 Push Press, L-arm
25 Push Press, R-arm
25 Pull Ups

*After each Push Press set, you must complete 1 Turkish Get Up.

Score = Reps x Weight

(weight can go up or down throughout WOD, just keep track of reps x weight of each set)

Repeat from 2/20.