Gym WODs

Friday Apr 16, 2021

Head to Toe

Twice thru,

Half: 10 Step-thru Bridge Rotations
Half: 5-10 reps of each: Handstand Kick Ups, Push Ups, Deep Air Squats
(12-15 minutes)
First 7 minutes with light weight DB :
Straight thru on each arm:
5 Suitcase Deadlifts
5 Front Squats
5 Push Press
+1 TGU

Complete 2 cycles thru each arm, then 100m overhead carry (don't put the DB down through the whole 7 minutes).

Remaining time:
3/3 Dumbbell Push Press (+1 TGU)
2 Burpee Box Step Over
:30/30 Single Leg Hop + Balance
For time:

*100m Weighted Carry to START each round.

20-15-10-5 reps of:
Dumbbell Push Press, each arm
(*partition as needed)

5-10-15-20 reps of:
Burpee Box Step Overs

15 minute time cap.

Thursday Apr 15, 2021

Head to Toe - Pistol Skill Emphasis

Twice thru
5-10 each: Drop Step Lunges, Ring Rows, Push Ups
(12-15 minutes)
First five minutes:
Single Leg Balance (max)
-Can be free-standing or on paralettes.
-Switch feet as needed.
-Spend as much of the 5:00 balancing as you can.

Remaining time:
2-3 "Pistol" Practice, L/R
5-10 Kip Swings 
*100 Single Unders every other round
24 minute EMOM:
A) 3-5 "Pistols" each leg
B) :30-60 Plank Hip Touches // Bridge Rotations
C) 50-max Single Unders

Pistol Variations:
1. Box Step-Up-and-Down (no hands)
2. High Box Step-Up-and-Down (hands as needed)
3. Box Pistol-Up-and-Down (hands as needed)

Wednesday Apr 14, 2021

Head to Toe

Twice thru,

Half: 10 Bridge Rotations
Half: 5 reps each with PVC: Dislocates, Snatch Push Press, OHS, Hang Power Snatch
(12-15 minutes)
First 2 rounds with empty bar:
3-5 Snatch Push Press
3-5 Overhead Squats
3-5 Hang Power Snatches
*200m run after second round.

Remaining time:
1 Hang Power Snatch
2-3 Overhead Squats

*Every 2-3 rounds, run 200m
18 minute AMRAP:
1 Hang Power Snatch + 5 Overhead Squats
7 Sit Ups
1 Hang Power Snatch + 4 Overhead Squats
7 Sit Ups
1 Hang Power Snatch + 3 Overhead Squats
7 Sit Ups
1 Hang Power Snatch + 2 Overhead Squats
7 Sit Ups
1 Hang Power Snatch + 1 Overhead Squats
7 Sit Ups

Then, 500m Run

Score is total reps (55/round) + barbell Load.

Tuesday Apr 13, 2021

Twice thru,

Half: 10 Bridge Rotations
Half: 20 Plank Shoulder Touches, 10 Hollow Rocks, 10 Ring Rows
(12-15 minutes)
First two rounds:
10 Kip Swings
:30 Handstand Hold
100 Single Unders

Remaining time:
Handstand Walk Practice
2-3 Pull Ups
*10 Double Unders
Every 2:00 x10 rounds:

A) Handstand Walks
B) 5-10 Pull Ups

*Complete 10-30 Double Unders at the end of every movement (10 total rounds).

Handstand Walk options:
1. 5-10 Walking Kick Ups
2. 5-10 Cartwheels
3. 5-10 Kick-Step-Step

All variations should be smooth and alternate sides every rep.

Monday Apr 12, 2021

Head to Toe

Twice thru,

Half: 10 Wall Bridge Rotations
Half: 10 Air Squats, 10 Push Ups, 10 Hollow Rocks
(10-12 minutes)
5 reps each:
Squat Down Roll Arounds
Kipping Toes to Bar
Wall Balls

*Every other round, row 1:30.
Two rounded AMRAP of:

3:30 AMRAP: Rowing for Calories

1:30 rest

3:30 AMRAP: 7 Wall Balls, unbroken

1:30 rest

On the Wall Balls, choose a weight and a pace that keeps your sets of 7 unbroken.

Score is total Calories + total Wall Balls

Saturday Apr 10, 2021

Head to Toe Warm Up

Half the group:
10 Wall Bridge Rotations

Half:
5-10 Push Ups
5-10 Sit Ups
5-10 Lunges each leg
(12-15 minutes)
Two rounds:
10 Kip Swings
20 Plank Shoulder Touches
10 Ring Rows

Remaining time:
2-3 Pull Ups
2-3 Toes to Bar
5-10 Push Ups
*Row 1:30
5:00 AMRAP:
Row for distance

Rest 2:00

5:00 AMRAP:
1 max attempt each:
Pull Ups
Push Ups
Toes to Bar

Rest 2:00

5:00 AMRAP:
Single Unders

Rest 2:00

5:00 AMRAP:
1 max attempt each:
Pull Ups
Push Ups
Toes to Bar

Friday Apr 09, 2021

Group A: 10 Wall Bridge Rotations

Group B:
10 Single Leg Deadlifts
10 Air Squats
5/5 Windmills

Switch, repeat.
(12-15 minutes)
1-2-3-4-5 reps with light KB:
(all the way through with each arm)
Suitcase Deadlift
Front Squat
Push Press
Overhead Windmill
(+1 TGU)

*10 KB swings & 200m run every other round.
For time:

5-10-15-20-25 reps:
Kettlebell Squat

25-20-15-10-5 reps:
Kettlebell Swing

100m Weighted Carry (any way) after each round.

15 minute time cap.

Thursday Apr 08, 2021

Head to Toe Warm Up

Twice thru:
5 PVC Dislocates
5 PVC Snatch Push Press
5 PVC Overhead Squats
5 PVC Hang Power Snatches

Then, introduce Wall Bridge Rotations (half/ half of group)
(12-15 minutes)
Two rounds with empty bar:
3 Snatch Push Press
3 Overhead Squats
3 Hang Power Snatch
*100 Single Unders

Remaining time:
2 Hang Power Snatch
*Wall Bridge Rotation practice every other round
24 minute EMOM:
A) 3 Hang Power Snatches
B) Hang :30-60 // Wall Bridge Rotations
C) Single Unders, x50-max

*Treat the loading on the Hang Power Snatches as a skill development session.

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.