Gym WODs

Tuesday Oct 06, 2020

Head to Toe

Twice thru:
5-10 Deadlifts
5-10 Front Squats
5-10 Push Press
100 Single Unders
(18 minutes)
3 Front Squats (:03 lower, EXPLODE up)
3-5 Skin the Cats

Practice every other round:
Pistols & Toes to Bar
(10 minutes)
2-4-6-8-10... ascending reps of:
Pistols, L/R leg

After each round:
5-10 Toes to Bar
150 Single Unders

Scale for T2B: 5-10 V-Ups

Monday Oct 05, 2020

Head to Toe

Twice thru:
10/10 Single Leg DL
5-10 Bent Over Rows
5-10 Strict Presses
(18 minutes)
5 Standing Strict Barbell Press
5 Barbell Body Rows
Kip Swing :20

Practice:
American KB Swings
15 minute AMRAP:
5-10 Dips
15 American Kettlebell Swings
Run 500m

Choose a dip variation and rep scheme that remains unbroken.

Running: leave out the back door, run around both buildings, enter through front door.

Saturday Oct 03, 2020

Head to Toe

Twice thru:
10/10 Single Leg DL, unweighted
10 Hollow Rocks
10 Push Ups
(2 rounds)
100m Side Shuffle
8/8 DB Floor Press
2/2 Turkish Get Up
8/8 Single Leg Deadlifts

(The WOD has regular deadlifts, but for the drills do single leg)
18 minute AMRAP:
Begin with a Run around Kiwanis Lake

Then, with the remaining time:
10-20 Push Ups (unbroken)
20 Dumbbell Deadlifts
100m Suitcase Carry

Score is total reps.

Friday Oct 02, 2020

Head to Toe

Twice thru:
5 Clean Shrugs
5 Hang Power Cleans
5 Front Squats
20 Lateral Hops Over Bar
(18 minutes)
1 Squat Clean

Every other round practice:
Double Unders
10 minute AMRAP:
1 Power Clean, 10 Sit Ups, 10 Double Unders
2 Power Cleans, 20 Sit Ups, 20 Double Unders
3 Power Cleans, 30 Sit Ups, 30 Double Unders
...

Continue adding 1 PC, 10 Sit Ups, 10 DU every round for 10 minutes.

Score is total reps.

Wednesday Sep 30, 2020

Head to Toe

One thru:
Row :90/ Box Step Up :90
15 Air Squats
15 Push Ups
15 Sit Ups
(2 rounds/ 10 minutes)
:30/30 :20/20 :10/10 Pistol Holds
:15-30 Box/ Ring Supports
3-5 Dips/ 5-10 Push Ups
5 minute AMRAP:
Row, for meters

Rest 2:00

5 minute AMRAP:
5 Dips
10 Hollow Rocks
10 Box Jumps

Rest 2:00

5 minute AMRAP:
Row, for meters

Rest 2:00

5 minute AMRAP:
5 Dips
10 Hollow Rocks
10 Box Jumps

(Pick up where you left off last time)

Tuesday Sep 29, 2020

Head to Toe

Twice thru:
10 Deadlift
10 Front Squat
10 Push Press
Strength A:
(18 minutes)
From the floor.
5 Front Squats (:03 pause @ bottom)
3-5 Skin the Cats

Practice:
KB Snatches

Strength B:
(10 minutes)
2-4-6-8-10... ascending reps of:
Kettlebell Snatch, L/R
Kettlebell Racked Lunge, L/R

*20 Plank Hip Touches after each round.

**Keep the Kettlebell slightly lighter than your usual weight to adjust for the more complex movements.

Monday Sep 28, 2020

Head to Toe

Twice thru:
5 Bent Over Rows
5 Push Press
5 Split Jerks
20 Lateral Hops Over Bar
(18 minutes)
Coming out of the rack.

2 Push Press
2 Split Jerks

Practice:
2-3 Pull Ups
50-100 Single Unders
Four rounds for time:
5-10 Pull Ups
20 Russian Kettlebell Swings
200 Single Unders // Run 400m

Alternate rounds with Single Unders and Running.

Choose a Pull Up variation, rep scheme and Kettlebell weight that keeps your sets unbroken through all 4 rounds.

Saturday Sep 26, 2020

Head to toe

Twice thru:
10 Push Ups
10 Sit Ups
10 Air Squats

(2 rounds)
5 Single Leg DL, R-leg
5 Push Presses, R-arm
5 Single Leg DL, L-leg
5 Push Presses, L-arm
100m Run
100m Backpedal
Rest 2:00
Working in teams of 2-3,
Six 1:00 rounds of each movement:

A. Kettlebell Push Press
B. Single Leg Kettlebell Deadlift
C. Air Squats
D. Sit Ups
E. Burpees

*In teams of 2, rotate in A/B/A/B/A/B fashion every minute.

**In teams of 3, rotate in A/B/C/A/B/C fashion every minute.

Friday Sep 25, 2020

Head to toe

Twice thru:
5 Bent Over Rows
5 Clean Shrugs
5 Hang Power Cleans
5 Thrusters
20 Hops Over Bar
Spend 18 minutes:

(6-8 minutes)
1 Power Clean
1 Squat Clean
*Build to working weight

(10-12 minute EMOM)
1 Power Clean
1 Squat Clean
Take 5 minutes to establish Thruster weight and Pull Up variation.

10 minute AMRAP:
1-2-3-4-5... ascending reps:
DB/ KB Thruster, L-arm
DB/ KB Thruster, R-arm
Strict Pull Up

*100 Single Unders after each round.

(RX+ with Ring Muscle Up)

(Scale with 1-2 Ring Rows per Pull Up)