Gym WODs

Friday Dec 04, 2020

Head to Toe Warm up - 11/30

Twice thru:
5-10 Deadlift
5-10 Bent Over Rows
5-10 Hollow Rocks
(15-18 minutes)
5 Sumo Deadlift

Build to a conservative weight to practice good technique with this strength move.

Practice:
Handstand Holds / Handstand Push Ups
Kipping / Pull Ups
Double Unders
15-10-5 reps for time:
Sumo Deadlifts
Handstand Push Ups
Pull Ups

*75 Double Unders after each round.

This WOD should be a faster one, so choose a weight and movement variation that keeps you under 10 minutes.

Scaling ideas:
Ring rows for Pull Ups 1:1
Box/ Pike HSPU for HSPU 1:1
Bumper Hops for DU 50-75

Thursday Dec 03, 2020

Head to Toe Warm up - 11/30

Twice thru:
10 Air Squats
10 Push Ups
10 Hollow Rocks
(10-12 minutes)
3-5 Skin the Cats
:30 Handstand hold

Practice:
Deck Squats
Get Down Roll Arounds
20 minute AMRAP:
200m Farmer's Carry
4 Get Down Roll Arounds (1-2 Golf Balls)
5-10 Deck Squats
:30 Active Hang
4 Get Down Roll Arounds (1-2 Golf Balls)
5-10 Deck Squats
:30 Active Hang

Wednesday Dec 02, 2020

Head to Toe Warm up - 11/30

Twice thru (w/ light weight KB):
10/10 KB Suitcase Deadlift
5/5 KB Push Press
10 Hollow Rocks
(12-15 minutes)
Run your loop once,

Then:
5-4-3-2-1 reps using light(er) practice weight:
Kettlebell Snatch, L-arm
Kettlebell Snatch, R-arm

*Perform 1 TGU after each arm.
*Perform 30/30 Single Leg Hops after each set.
20 minutes of:
Run 3 loops

Then, AMRAP with remaining time:
8 Kettlebell Snatches, L-arm
8 Kettlebell Snatches, R-arm
15 Sit Ups

Choose a weight that allows you to remain unbroken for 5-6 rounds.

Choose a run distance that takes ~10 minutes to complete the 3 loops.

*scale KB snatches with one arm KB swings.

Tuesday Dec 01, 2020

Head to Toe Warm up - 11/30

Twice thru:
5 Clean Shrugs, from shins
5 Power Cleans
5 Front Squats
5 Push Press

Review Push Jerk as a group - practice 5-10 reps. Focus on strong, patient landings.
(18 minutes)
2x (1 Power Clean + 2 Push Jerk)

*Keep the weight lighter to allow for strong + stable catches on your jerks. Don't rush them.

Practice:
Plank Pull Throughs
KB Single Leg DL (unweighted)
KB Strict Press
Single Unders (alternating feet)
(12 minutes - strength WOD)
2-4-6-8-10... ascending reps:

Plank Pull Throughs
KB Single Leg Deadlift, L-leg
KB Strict Press, L-arm
KB Single Leg Deadlift, R-leg
KB Strict Press, R-arm

*100 Single Unders after each round.
(Alternate feet if possible).

Monday Nov 30, 2020

Head to Toe Warm up - 11/30

Twice thru:
5-10 Bent Over Rows
5-10 Back Squats
5-10 Push Ups
(15 minutes)
3x5 Back Squats

*Build to a moderately challenging weight and get 3 rounds of 5 Back Squats at the same weight.

Leave room to grow next week.
Every 1:30 x10 rounds:
3-5 Chin Ups
3-5 Dips
10-15 Box Step Ups

Choose a rep scheme that keeps you moving and finishing within 1:30 every round.

Scale dips with 5-10 push ups.

(RX+ 2-5 Muscle Ups instead of Chin Ups + Dips)

Saturday Nov 28, 2020

Head to Toe

Twice thru:
5-10 Single Leg Deadlift, L/R
5-10 Push Ups
5-10 Hollow Rocks
(~10 minutes)
5-4-3-2-1 reps of:
Kettlebell Clean + Push Press

+1 Turkish Get Up after each arm.

+30/30 Single Leg Hops after each round.
25 minute AMRAP:
400m Loaded Carry

Twice through:
10-15 Push Ups
10-15 Kettlebell Swings
1:00 Balance, L/R leg
:30 Active Hang

Friday Nov 27, 2020

Head to Toe

Once with PVC, once with Barbell:
5 Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
5 Power Snatch
30 Squat Bounce
(18 minutes)
2 (Power Snatch + Overhead Squat)

Practice every 2-3 rounds:
1 DB Snatch, L-arm
2 DB Overhead Lunges, L-arm
1 DB Snatch, R-arm
2 DB Overhead Lunges, R-arm
10-20 Double Unders
10 minute AMRAP:
2-4-6-8-10... ascending reps:
Dumbbell Snatch, L-arm
Dumbbell Overhead Lunge, L-arm
Dumbbell Snatch, R-arm
Dumbbell Overhead Lunge, R-arm
Pull Up

*30 Double Unders after each round.

Thursday Nov 26, 2020

Take one family member through our head to toe warm up.

Then, spend 15-20 minutes teaching/ exploring:
-Get Down Roll Around
-Feet Up Roll Around

(Best completed before Thanksgiving dinner).

Wednesday Nov 25, 2020

Head to Toe

Twice thru:
5 Clean Shrugs
5 Hang Power Cleans
5 Front Squats
5 Push Press
:20 Overhead Hold
(13-15 minutes)
Twice through:
:20 Handstand Hold
3-5 Handstand Push Ups
3-5 Hang Power Cleans

Run your Loop

Then, twice through the drills again.
20 minute AMRAP:
Run 3 loops

*Aim to match or beat your time from last week.

Then, with remaining time, AMRAP:
5 Handstand Push Ups
5 Hang Power Cleans
15 Sit Ups

Choose a weight that allows for unbroken Hang Power Cleans through 6-8 rounds.

Tuesday Nov 24, 2020

Head to Toe

Twice thru:
10 Deadlifts
10 Back Squats
10 Push Ups
(18 minutes)
1 Back Squat (:10 lower)

Practice:
Cossacks Squats
Chin Ups
Plank Pulls
Single Unders
(12 minutes - strength wod)
2-4-6-8-10... ascending reps:
Plank Pulls, L/R arm
Cossacks Squats, L/R leg
Chin Ups

*100 Single Unders after each round (alternating feet if possible).