Gym WODs

Wednesday Dec 16, 2020

Head to toe Warm Up

Twice thru:
5-10 Bent Over Rows
5-10 Strict Presses
5-10 Back Squats
*50 Squat bounces between sets.
(18 minutes)
3x5 Back Squat

*Add weight to last week.

Practice:
Double Unders
Duck Walks in your square
For time:
50 Double Unders
50 Box Step Ups
40 Double Unders
40 Lunges
30 Double Unders
30 Air Squats
20 Double Unders
20 Cossacks Squats
10 Double Unders
10 Burpees

*Find a pace/ intensity on the leg movements to recover from the Double Unders each set.

Tuesday Dec 15, 2020

Head to toe Warm Up

Twice thru:
10 Single Leg Deadlifts
10 Push Ups
10 Hollow Rocks
(12 minutes)
:20 Support
:20 Active Hang
2-3 Dips
2-3 Chin Ups

After your second round:
Run your loop (~3:00 lap)
Every 5:00 x 4 rounds:
Run your loop // Row 600/ 500m

With time remaining each round,
AMRAP of:
3-5 Dips
3-5 Chin Ups
10 Sit Ups

Pick up on the AMRAP each round where you left off.

Score is total reps.

Monday Dec 14, 2020

Head to toe Warm Up

Twice thru:
5 Clean Shrugs
5 Push Press
5 Front Squats
5 Power Cleans
*50 Squat Bounces between sets.
(18 minutes)
1 Power Clean
1 Front Squat
2 Push Jerks

Practice:
50 High Knee Single Unders
5 rounds for time:
5 Hang Power Clean + Jerk
100 Single Unders

Choose a weight that keeps the HPC+J unbroken.

Log your weight and time.

Saturday Dec 12, 2020

Head to toe warm up

Twice thru:
5-10 Bent Over Rows
5-10 Back Squats
5-10 Push Press
(18 minutes)
3x5 Back Squat

After each working set:
10 Ring Rows
5-10 Dips
"Heavy 800"
800m Weighted Carry

@ every corner of the loop:
20-30 Lunges
10-25 Push Ups

Choose a rep scheme to continue throughout the entire WOD.

Partition the bodyweight reps as needed.

Friday Dec 11, 2020

Head to toe warm up

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

Every 2-3 rounds:
Run to end of driveway, fast
Walk/ Jog back
13 minute AMRAP for tonnage:
5 Squat Snatch
400m Run

Power Snatch + Overhead Squat as needed.

Tonnage = reps x weight

Repeat from Nov 12, 2019.

Thursday Dec 10, 2020

Head to toe warm up

Twice thru:
10 PVC Dislocates
10 PVC Overhead Squats
10 Push Ups
10 Hollow Rocks
(12 minutes)
Stick Squat Practice
:30 Hang
:20 Handstand Hold
2-3 Chin Ups
2-3 HSPU
50 Hops, two-hop rhythm (no rope)
20 minute AMRAP:
10 Handstand Kick Ups
10 Stick Squat Catches
3-5 Chin Ups
3-5 Handstand Push Ups
:30 Hang

*150 Single Unders, two-hop rhythm.

Focus on a Chin Up and Handstand Push Up variation that challenges your strength but remains unbroken throughout the entire workout.

Wednesday Dec 09, 2020

Head to toe warm up

Twice thru:
5 Clean Shrugs
5 Push Press
5 Front Squats
5 Power Cleans
*50 Squat Bounces
(18 minutes)
2 Power Clean + Push Jerk

Practice:
Kettlebell Cleans
Windmills
Double Unders
10 minute AMRAP:
2-4-6-8-10... ascending reps:
Kettlebell Clean, L/R
Kettlebell Push Press, L/R
Kettlebell Windmill, L/R

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

Scale: Bumper Hops for Double Unders

Use lower or upper hand on the windmills.

(EX: 2 KB Cleans L-arm, 2 KB Cleans R-arm, 2 KB Push Press L-arm, 2 KB PP R-arm, etc)

Tuesday Dec 08, 2020

Head to toe warm up

Twice thru:
10 Single Leg Deadlift
10 Push Ups
10 Hollow Rocks
(15 minutes)
5 Sumo Deadlifts

Add weight to last week or increase the number of sets at the same weight.

Practice:
5-10 Kip Swings
5 Toes to Bar
50 High Knee Single Unders
15 minute AMRAP:
5-10 Toes to Bar
16 Overhead Lunges
Run 400m // 200 Single Unders

Choose a rep scheme for the Toes to Bar & a bumper weight for the Overhead Lunges that keeps the reps unbroken.

Alternate each round with Running or Single Unders.

Monday Dec 07, 2020

Hey to toe

Twice thru:
5-10 Bent Over Rows
5-10 Push Press
5-10 Air Squats
(15-18 minutes)
5-8 Dips

*Choose a variation that challenges your strength.

Complete 4-5 working sets of dips during the 15-18 minutes.

Practice after each set:
5-8 Kip Swings
3-5 Pull Ups
3-5 Thrusters (empty bar)

Every 2 rounds, Run your loop.
For time:
Row 600/ 500m
25 Thrusters @ 45/35 lbs
10-20 Pull Ups
Run loop
25 Thrusters @ 45/35 lbs
10-20 Pull Ups

Choose a Thruster weight that keeps the sets unbroken.

Choose a Pull Up variation and rep scheme that allows you to complete in 1-2 sets.

Saturday Dec 05, 2020

Head to Toe Warm up - 11/30

Once with PVC, once with barbell:
5 Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
5 Power Snatches
(18 minutes)
1 Power Snatch
1 Overhead Squat
1 Power Snatch
1 Overhead Squat
(12 minutes)
1-2-3-4-5... ascending reps of:
Dumbbell Power Snatch, L-arm
Dumbbell Overhead Lunge, each leg
Dumbbell Overhead Squat, L-arm
Dumbbell Turkish Get Up, L-arm
Dumbbell Power Snatch, R-arm
Dumbbell Overhead Lunge, each leg
Dumbbell Overhead Squat, R-arm
Dumbbell Turkish Get Up, R-arm

*100 Single Unders, side-to-side hops.