Gym WODs

Wednesday Mar 24, 2021

Head to Toe

Twice thru:
5/5 Unweighted Windmills
10 Tucked Hollow Rocks
10 Lunges, total
*20 Gibbon Arm Swings

(12-15 minutes)
First two rounds:
5-10 Gibbon Swings into Standing Jump
10 Kip Swings

Remaining time, 1-2-3-4...ascending reps:
Gibbon Swing + Box Jump (silent landing)
Overhead Windmill, L/R
Pull Up Practice
*100m Suitcase Carry

10-8-6-4-2 reps for time:
Hollow Rocks
Box Jumps
Hollow Rocks
Pull Ups

*100m Farmer Carry after each round.

Tuesday Mar 23, 2021

Head to Toe

Twice thru:
5/5 Unweighted Windmills
10/10 Single Leg Deadlift
10 Push Ups
*20 Ostrich Bounces

(12 minutes)
First two rounds with empty bar:
5 Sumo Deadlifts
20 Lateral Hops Over Bar
10-15 Push Ups

Remaining time:
2-3 Sumo Deadlifts
10-15 Double Under Practice
3/3 Plank Pull Throughs

24 minute EMOM:
A) 3 Sumo Deadlift
B) 10-20 Plank Pull Throughs
C) 10-30 Double Unders

Monday Mar 22, 2021

Head to Toe

Twice thru:
5-10 Single Leg Reach-backs
5 Downdog to Updog transitions
10 Sit Ups
*50 Squat Bounces

(12-15 minutes)
First 7 minutes, PVC/ empty bar:
5 Snatch Push Press
5 Overhead Squats
:20 Handstand Hold
*Run 200m

Remaining time:
3-5 Overhead Squats
2-3 Handstand Push Ups
*Run 200m every other round.

13 minute AMRAP:
Run 400m
10 Overhead Squats
5-10 Handstand Push Ups

Score = Overhead Squat Weight + Total Reps (including OHS)

Saturday Mar 20, 2021

Head to Toe Warm Up

Twice thru:
10/10 Reverse Lunges
10 Push Ups
10 Hollow Rocks
*50 Squat Bounces

(12-15 minutes)
First 7 minutes with empty bar:
5 Deadlifts
5 Front Squats
5 Strict Presses
10 Kip Swings

Remaining time:
3 Front Squats up to working weight
3-5 Pull Ups

Over 20 minutes:
5-5-5-5 Front Squat

*Max Pull Ups after each set.

Score = Front Squat Load (lowest) + Total Pull Up Reps

(Grab a lightweight Dumbbell)
Two rounds:
3 Downdog to Up Dog Transitions
5/5 Active Pigeon
5-10 Push Ups
5-10 Sit Ups

Two rounds (w/light DB):
5/5 DB Suitcase Deadlift
5/5 DB Push Press
5/5 DB Snatch
5-10 Box Step Ups

2-3 rounds (@ WOD DB weight):
3/3 DB Snatch - alternating hands
3-5 Burpee Box Step/ Jump-over
-Get heart rate up and then recover-

Workout 21.2
Repeat of 17.1

For time:
10 dumbbell snatches
15 burpee box step-overs
20 dumbbell snatches
15 burpee box step-overs
30 dumbbell snatches
15 burpee box step-overs
40 dumbbell snatches
15 burpee box step-overs
50 dumbbell snatches
15 burpee box step-overs

Free Range Prescribed = OPEN Scaled Standard
♀ 20-lb. dumbbell, 20-in. box step-overs
♂ 35-lb. dumbbell, 20-in. box step-overs

OPEN RX Standard:
♀ 35-lb. dumbbell, 20-in. box jump-overs
♂ 50-lb. dumbbell, 24-in. box jump-overs

Time cap: 20 min.

Thursday Mar 18, 2021

Head to Toe

Twice thru:
5 Medicine Ball Deadlifts
5 Medicine Ball Squats
5 Medicine Ball Squat Cleans
*5 Down Dog to Up Dog between (1x)

(12 minutes)
5 Medicine Ball Cleans
2 Squat Down Roll Arounds
5 Down Dog to Up Dog
Run 200m

Two rounds through,
6:00 AMRAP:
Running @ recovery pace

6:00 AMRAP:
5-10 Medicine Ball Squat Cleans
5-10 Squat Down Roll Arounds
5-10 Push Ups

Wednesday Mar 17, 2021

Head to Toe

Twice thru:
10/10 Lunges
10 L-sit to Table Tops
10 Sit Ups
*20 Ostrich Bounces

(12-15 minutes)
First 7 minutes:
10 Kip Swings
:20 Ring Support
*Row 10 Calories

Remaining time:
2-3 Toes to Bar
2-3 Ring Dips
*Row 10 Calories

21-15-9 reps for time:
Row, calories
Toes to Bar
Row, calories
Ring Dips

Tuesday Mar 16, 2021

Head to Toe

Twice thru:
10/10 Single Leg Deadlifts
10 Sit Ups
5 Downward Dog to Upward Dog Transitions
*:20/20 Samson Stretch

First 7 minutes with light Dumbbell:
3/3 Dumbbell Hang Split Snatch
1/1 Turkish Get Ups
10 Kip Swings
*Run 200m every other round.

Remaining time:
3/3 Dumbbell Hang Split Snatch
1/1 Turkish Get Ups
3-5 Pull Ups
*Run 200m every other round.

15 minute AMRAP:
Run 500m
16 Dumbbell Hang Split Snatch
6-12 Pull Ups

*Partition the reps as needed between hands/ movements.

Monday Mar 15, 2021

Head to Toe

Twice thru:
10 Air Squats
10 Single Leg Deadlifts
10 Hollow Rocks
*50 Squat bounces

(12-15 minutes)
First 7 minutes with empty bar:
5/5 Single Leg Deadlifts
5 Back Squat (last one :10 lower)
10 Kip Swings
10-20 Arm Swings

Remaining time:
Back Squat 1-3 reps
2-3 Arm Swing + Vertical Jump

24 minute EMOM:
A) Back Squat, x1 (@ :10 lower)
B) 3-5 Standing Vertical (max effort height)
C) :30-60 One Leg Balance // Hang

Saturday Mar 13, 2021

Twice thru:
10/10 Single Leg Deadlifts
5 Squat -> Jumps
5 Drop Squats
*5 Downward Dog to Upward Dog Transitions

(12-15 minutes)
First 7 minutes with empty bar:
5 Clean Shrugs
3 Power Cleans
3 Front Squats
3 Hang Squat Cleans

Remaining time:
1 Power Clean + Front Squat
- Reset -
1 Hang Squat Clean

Find your opening weight for the WOD.

Over 20 minutes, complete 10 rounds of:

1 Power Clean + Front Squat + Hang Squat Clean

Score = Total Load of all 10 sets.