Gym WODs

Monday Apr 05, 2021

Head to Toe Warm Up

Twice thru:
5 PVC Clean Shrugs
5 PVC Power Cleans
5 PVC Front Squats
20 Plank Shoulder Touches
(12 minutes)
Two rounds with empty bar:
3 Clean Shrugs
3 Power Cleans
3 Front Squats
10 Push Ups
*100 Single Unders

Remaining time:
2-3 Power Clean, touch and go
*100 Single Unders every other round.
3:00 of work, 1:30 of rest x5 rounds:
3 Power Cleans, touch and go
5-10 Push Ups
10 Sit Ups

Score = Weight + Total Reps

Saturday Apr 03, 2021

Head to Toe

Twice thru with PVC:
10 Dislocates
10 Deadlifts
10 Front Squats
10 Push Press
(12-15 minutes)
Two rounds with empty bar:
5 Deadlifts
5 Front Squats
5 Push Press
10 Kip Swings

Remaining time:
Build to Opening Front Squat
2-3 Pull Ups
Over 20 minutes:
20 Front Squats
4 Max attempts on Pull Ups

Score = Total tonnage (reps x weight) & Total Pull Up Reps

*Break the 20 Front Squats into manageable sets (ie. 10x2, or 5x4, 4x5, etc).
*Change weight as needed, but log a total tonnage within 20 minutes.

Friday Apr 02, 2021

Head to Toe

Twice thru:
5/5 Unweighted Windmills
5/5 Single Leg Deadlifts
10 Push Ups
*5 Downdog to Updog transitions.
(12-15 minutes)
First 2 rounds with light KB:
(with each arm straight through)
5 KB Cleans
5 KB Push Press
5 KB Overhead Windmills
1 TGU
*100 single unders after each full round.

Remaining time:
2 KB Cleans + 1 TGU (L/R arm)
2 Burpee Box Step-Over (practice the rhythm)
*100 Single Unders every other round.
5-10-15-10-5 reps for time:
Kettlebell Cleans, L-arm (+1 TGU)
Kettlebell Cleans, R-arm (+1 TGU)

*10 Burpee Box Step-Over after each round.

15 minute time cap.

Thursday Apr 01, 2021

April 1 HS Walk Warm Up

Twice thru:
10 Air Squats
5 Downward Dog to Upward Dog Transitions
10 Sit Ups
*10 Gibbon Swings
(10-12 minutes)
Practice:
Squat Down Roll Arounds
Wall Walks

*Focus on Straight Arms on the Walks

After each round:
3-5 Handstand Kick Ups, L/R leg
1:30 Row
Two rounds through,

5:00 AMRAP of:
3-5 Wall Walks
:30-60 Hang
5-10 Squat Down Roll Arounds

5:00 AMRAP of:
Rowing, meters

Wednesday Mar 31, 2021

Head to Toe

Twice thru:
5/5 Walking Lunges
10 Hollow Rocks
20 Plank Hip Touches
(10-12 minutes)
Two rounds w/ light weight:
5/5 Overhead Walking Lunges
10 Kip Swings
5-10 Push Ups
*200m Run after second round.

Remaining time:
3/3 Overhead Walking Lunges
3-5 Pull Ups
*200m Run every other round.
5:00 on, 2:30 off, x4 rounds:
Run 400m

Then, AMRAP of:
5 Pull Ups
10 Push Ups
10 Overhead Walking Lunges

Use a single KB/ DB on the Overhead Walking Lunges.

Score is total reps.

Tuesday Mar 30, 2021

Head to Toe

Twice thru:
5 PVC Clean Shrugs
5 PVC Power Cleans
5 PVC Front Squats
10 Sit Ups
*20 Ostrich Bounces
(12-15 minutes)
First 5 minutes with empty bar:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
:30 Hang

Remaining time:
2 Power Cleans, touch and go
*every other round: 10 Kip Swings & 2-3 Toes to Bar
Every 1:30 x 10 rounds:
3 Power Cleans, touch and go
5 Toes to Bar

Score = Total Load across all 10 rounds.

(weight can go up or down as needed)

Monday Mar 29, 2021

Head to Toe - Open 21.3 style

Twice thru:
10 PVC Dislocates
10 PVC Deadlifts
5 PVC Presses
5 PVC Push Presses
*20 Downward Dog Bounces
(12-15 minutes)
First two rounds with empty bar:
5 Deadlifts
5 Strict Press
5 Push Press
20 Downward Dog Bounces
*Row 10 calories

Remaining time:
3-5 Push Press up to working weight
*Row 10 calories every other round
15 minute AMRAP:
5 Push Press
10 Hollow Rocks

*Alternating Row 500/425m or 250 Single Unders after each round.

Saturday Mar 27, 2021

Open WOD 21.3 Head to Toe

Twice: through:
5-10 Push Ups
5-10 Air Squats
10 Mountain Climbers
5/5 Windmills
(8 minutes all outside)
100m Suitcase carry
5 Kettlebell Swings
10 Downward Dog Bounces
100m Racked Carry
5 Kettlebell Swings
10 Downward Dog Bounces
100m Overhead Carry
5 Kettlebell Swings
10 Downward Dog Bounces
7:00 on, 3:00 off x3 rounds:
400m Weighted Carry

With remaining time AMRAP of:
5-10 Push Ups
10-20 Lunges
10-20 Mountain Climbers
10-20 Kettlebell Swings

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