Gym WODs

Friday Oct 30, 2020

Toes to Head

Twice Thru:
5 Deadlifts
5 Power Clean
5 Front Squats
5 Push Press
(18 minutes)
1 Squat Clean
1 Split Jerk

Practice:
Double Unders
Ring/ Box Dips
7 minute AMRAP:
2-4-6-8-10... ascending reps:
Deadlift
Dips

10-20-30-40-50... reps of:
Double Unders

(Ex: 2 DL, 2 Dips, 10 DU, 4 DL, 4 Dips, 20 DU...etc.)

Thursday Oct 29, 2020

Toes to Head

Twice Thru:
10/10 Single Leg Deadlifts
10 Push Ups
10 Hollow Rocks

Directly into drills...
Drills/ Strength:
(12 minutes)
2-3 Box Jumps
3-5 DB/KB Deadlift
(+:20 hold at top of final DL)
Single Leg Balance practice
Row 1:00 @ WOD pace
12 minutes, @ consistent pace:
Rowing

(Final Week)

Rest 4:00

12 minutes, quality movement:
100m Farmers Carry (2x KB/DB)
5 Box Jumps
:60 Single Leg Balance
:30 Handstand Hold

(Aim for a higher than average Box height).

Wednesday Oct 28, 2020

Toes to Head

Once Thru:
10-15 Push Ups
10-15 Air Squats
10-15 Hollow Rocks

Directly into drills...
(10-12 minutes)
:30/30 Pistol Hold
3/3 Pistols
5 Kettlebell Swings
Run 200m
Two rounds through,

5 minute AMRAP:
Run 2:30 out, 2:30 back

Rest 2:00

5 minute AMRAP:
5 Pistols
10 Kettlebell Swings
10 Sit Ups

Rest 2:00

Tuesday Oct 27, 2020

Toes to Head

Twice Thru:
5-10 Bent Over Rows
5-10 Strict Presses
10 Single Leg Deadlifts
(15 minutes)
5 Standing Strict Press

Practice:
DB Snatch
Pull Ups
Hang :30

*Add a small amount of weight or one more working set to last week's Press numbers.
(12 minutes)
1-2-3-4-5... ascending reps:

DB Snatch Push Press
(+1 TGU on the last rep), L-arm

DB Snatch Push Press
(+1 TGU on the last rep), R-arm

Pull Ups

:30 Plank after each round.

Saturday Oct 24, 2020

Head to Toe

Once thru:
15 Push Ups
15 Sit Ups
15 Squats
(12 minutes)
5-10 Medicine Ball Squat to Roll Around
5-10 Medicine Ball OH Squat
100m Jog
In teams of 2-3,
20 minute AMRAP of:
Partner A, then B, (then C)
50m Medicine Ball Keg Toss
50m Medicine Ball Run

Partner A, then B, (then C)
50m Medicine Ball Push Pass
50m Medicine Ball Run

Partner A, then B, (then C)
50m Medicine Ball Shovel Pass
50m Medicine Ball Run

Partner A, then B, (then C)
10-20 Medicine Ball Push Ups
10-20 Medicine Ball Overhead Squats

Friday Oct 23, 2020

Head to Toe

Twice thru:
5 Clean Shrugs
5 Hang Power Cleans
5 Front Squats
5 Push Press
(18 minutes)
1 Squat Clean
1 Split Jerk

Practice:
3-5 Chin Ups
Pistols
7 minute AMRAP:
2-4-6-8-10... ascending reps:
Ground to Overhead
Pistols, total
Chin Ups

(Ground to Overhead = Clean + Jerk/Push Press)

Thursday Oct 22, 2020

Head to Toe

One thru:
15 Air Squats
15 Push Ups
15 Hollow Rocks

Right into drills...

(10 minutes)
Row 1:30 @ WOD pace
2/2 Heavy Turkish Get Up

Practice:
Get-Down-Roll-Around
Deck Squats
12 minutes, @ consistent pace:
Rowing

Rest 4:00

12 minutes, quality movement:
4 Get Down Roll Arounds (with ball)
:30 Hang
8 Deck Squats
100m Racked Carry

Wednesday Oct 21, 2020

Head to Toe

Once thru:
15 Push Ups
15 Hollow Rocks
15 Jumping Squats

Right into drills...
(10 minutes)
2-3 Box Jumps
3/3 DB Snatch + Push Press
50 High Knee Single Unders
:30 Hang
Two rounds of:
5 minute AMRAP:
5 Box Jumps
10 Push Ups
10 Sit Ups

Rest 2:00

5 minute AMRAP:
10 Dumbbell Snatch + Push Press, total
100 Single Unders

Rest 2:00

(Use a box height that is slightly higher than you have been using throughout the month of October).

Tuesday Oct 20, 2020

(15 minutes)
5 Strict Press

Practice:
Hang :30
Pull Ups
Double Unders
(12 minutes)
1-2-3-4-5... ascending reps:
Pull Up
Turkish Get Up, total reps

*30 Double Unders after each round.

Scale 1-2x Barbell Body Row for Pull Ups in WOD.

(On TGU, these are TOTAL reps - split the reps between hands as you see fit)