Gym WODs

Wednesday Nov 11, 2020

Head to Toe

Twice thru:
5-10 Push Ups
5-10 Sit Ups
5-10 Lunges
(10 minutes)
5-8 Pull Overs
5-8 Calf Raises
2-3 HSPU
2-3 Pull Ups
Run 2:30, walk the rest of the way back to the gym
Two rounds,

5:00 AMRAP:
Run for distance
(2:30 out, 2:30 back)

Rest 2:00

5:00 AMRAP:
3-5 Handstand Push Ups
3-5 Pull Ups
10 Box Step Ups

Rest 2:00

Tuesday Nov 10, 2020

Head to Toe

Twice thru:
5-10 Deadlifts
5-10 Back Squats
10 Hollow Rocks
(18 minutes)
1 Back Squat (:10 lower)

Increase the weight or number of working sets from last week.

Practice:
Precision Jumps
Scapular Push Ups
Barbell Body Rows
(10 minutes)
2-4-6-8-10... ascending reps:
Precision Jumps
Scapular Push Ups
Barbell Body Rows

Monday Nov 09, 2020

Head to Toe

Twice thru:
5-10 Bent Over Row
5-10 Push Press
10 Single Leg Deadlifts
(15 minutes)
5 Push Press

Practice:
:30 Active Hang
3/3 One Arm KB Swings
4:00 AMRAP:
Rowing for Calories

4:00 AMRAP:
5 KB Press, L-arm
10 KB Swing, L-arm
10 Sit Ups
5 KB Press, R-arm
10 KB Swing, R-arm
10 Sit Ups

4:00 AMRAP:
500m Run + Single Unders

4:00 AMRAP:
(Pick up where you left off)
5 KB Press, L-arm
10 KB Swing, L-arm
10 Sit Ups
5 KB Press, R-arm
10 KB Swing, R-arm
10 Sit Ups

No rest between AMRAPs.

Score is total reps (meters + single unders + 5/10/10 reps)

Saturday Nov 07, 2020

Head-to-toe

Twice thru:
10 Push Ups
10 Sit Ups
10 Single Leg DL
(12-15 minutes/ 2 rounds thru)
Get *really* warm for the run.

10 Arm swings, forward+backward
:30 Squat bounce
10 Walking Lunges, longer steps
10 Super Mario Jumps
25/25m Side Shuffle
400m run
Rest 2:00
Run 25 minutes for max distance.

Set a timer for 12:30 and run out in one direction.

When the timer sounds stop, turn around, reset the timer.

Make it back to your starting point by the time it sounds again.

Friday Nov 06, 2020

Head-to-toe

Once with PVC, once with barbell:
5 Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
5 Hang Power Snatches
(18 minutes)
3 Hang Power Snatch
3 Overhead Squats

Practice:
Handstand Push Ups
Double Unders
For time:
12-9-6-3 reps:
Overhead Squats
Handstand Push Ups

*50 Double Unders after each round.

Thursday Nov 05, 2020

Head-to-toe

Twice thru:
5-10 Push Ups
5-10 Hollow Rocks
5-10 Walking Lunges
(12 minutes)
1:00 Single Leg Balance
2-3 Ski Jumps
2-3 Medicine Ball Roll Arounds (no push up)
100m Weighted Carry
20 minute, quality moving:
400m Weighted Carry
5-10 Medicine Ball Push Up Roll Around
5-10 Ski Jumps
:20-30 Active Hang
5-10 Medicine Ball Push Up Roll Around
5-10 Ski Jumps
:20-30 Active Hang

Wednesday Nov 04, 2020

Head-to-toe

Twice thru:
5-10 Single Leg DL, each leg
5-10 Push Ups
5-10 Air Squats
(12 minutes)
Run 2:30, walk rest of way into the gym
5-8 Kettlebell Swings
5-8 Straight Arm Pull Overs
5-8 Straight Leg Calf Raises
Two rounds thru,

5 minute AMRAP:
Run, for sustainable distance
(2:30 out, 2:30 back)

Rest 2:00

5 minute AMRAP:
10 Kettlebell Swings
10 Box Step Ups
10 Hollow Rocks

Rest 2:00

Monday Nov 02, 2020

Head-to-toe

Twice thru:
5-10 Push Press
5-10 Front Squats
5-10 Hollow Rocks
(18 minutes)
5 Push Press

Practice:
Kip Swing & Toes to Bar
Handstand Push Ups
50 High Knee Single Unders
15 minute AMRAP:
Row 500m/ 425m
5-10 Handstand Push Ups
5-10 Toes to Bar
250 Single Unders
5-10 Handstand Push Ups
5-10 Toes to Bar

*Choose a rep count on Handstand Push Ups and Toes to Bar that keeps them unbroken for all 15 minutes.

Saturday Oct 31, 2020

Toes to Head

Once thru:
15 Air Squats
15 Hollow Rocks
15 Push Ups
(10 minutes)
5 Deck Squats
5 DB Jerks + Carry, L-arm
5 DB Jerks + Carry, R-arm
Run 200m
20 minute AMRAP:
Run 3:00 out, 3:00 Back

Then with remaining time,
5 Deck Squats
5 DB Jerks, L-arm
50FT Overhead Carry
5 Deck Squats
5 DB Jerks, R-arm
50FT Overhead Carry