Gym WODs

Tuesday Jan 05, 2021

Head to Toe Warm Up - week of Jan 4

Twice thru:
5-10 Push Ups
5-10 Sit Ups
5-10 Lunges each leg
(12 minutes)
5/5 DB/ KB Bent Over Rows
5/5 DB/ KB Press
:30 Plank
:30 Hang
Squat-Down-Roll-Around practice

Find your weight for the EMOM.
24 minute EMOM:
A) 5/5 Dumbbell Bent Over Row // Press
B) 4-6 Squat Down Roll Arounds
C) Single Unders

*on the odd rounds for station A complete 5/5 Bent Over Rows

*on the even rounds for station A complete 5/5 Press

Monday Jan 04, 2021

Head to Toe Warm Up - week of Jan 4

Once with PVC, once with Barbell:
5 Snatch Shrugs
5 Overhead Snatch Push Press
5 Overhead Squats
5 Power Snatches
*20 Ostrich Bounces
(20 minutes)
Power Snatch
1-1-1-1-1-1-1-1

*Choose a weight that is challenging (but consistently successful)
and complete 8 Power Snatches over 20 minutes.

Practice:
3-5 Pull Ups
3-5 Dumbbell Overhead Squats
50 Single Unders, high knees
Three rounds for time:
10 Dumbbell Snatch, L-arm
10 Dumbbell Snatch, R-arm
10 Dumbbell Overhead Lunge, L-arm
10 Dumbbell Overhead Lunge, R-arm
Run 400m

*Choose a Dumbbell weight that allows for unbroken reps.

Saturday Jan 02, 2021

Head to Toe week of 12/28

Twice thru:
5-10 Deadlifts
5-10 Back Squats
5-10 Good Mornings
*50 Squat bounces between sets.
(18 minutes)
3x3 Back Squat

*Add weight to last week.

Practice:
Cossacks Squats
Double Unders
For time:
50 Double Unders
50 Box Step Ups
40 Double Unders
40 Lunges
30 Double Unders
30 Air Squats
20 Double Unders
20 Cossacks Squats
10 Double Unders
10 Burpees

*Find a pace/ intensity on the leg movements to recover from the Double Unders each set.

Repeat from 12/16

Double Under Scale: Lateral Hops

Friday Jan 01, 2021

Head to Toe week of 12/28

Twice thru:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
10 Push Ups
(18 minutes)
2 Power Cleans

*Full reset on the floor after each rep.

Practice:
Dip Support
2-3 Dips
50 High Knee Single Unders
15 minute AMRAP:
400m Run
5 Power Cleans
5-10 Dips

*Choose a weight and rep scheme that keeps your sets unbroken.

Thursday Dec 31, 2020

Head to Toe week of 12/28

Twice thru:
10 L-sit to Table Top
10 Push Ups
10 Lunges
(12 minutes)
3-5 Skin the Cats
5-10 Handstand Kick Ups
1/1 Turkish Get Ups

Practice:
Crab Rotations
25 minute AMRAP:
200m Suitcase Carry
2/2 Turkish Get Ups
3-5 Chin Ups
5-10 Hanging Knee Raises
2-4 Crab Rotations

Wednesday Dec 30, 2020

Head to Toe week of 12/28

Once with PVC, once with Barbell:
5 Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
5 Power Snatches
*50 Squat bounces between sets.
(18 minutes)
2 Power Snatches

*Full reset on the floor after each rep.

Practice:
Kettlebell Snatches (light weight)
Double Unders
4 rounds for time:
35 Double Unders
20 Kettlebell Snatches
15 Sit ups

DU Scale: Bumper Hops
KB Snatch Scale: Single Arm KB Swings

Tuesday Dec 29, 2020

Head to Toe week of 12/28

Twice thru:
5-10 Deadlifts
5-10 Front Squats
5-10 Push Ups
(12 minutes)
1-3 Front Squats

*Build to your working weight for WOD.

Practice:
50 Single Unders, side-to-side
5-10 Push Ups
24 minute EMOM:
A) 3 Front Squats
B) 5-15 Push Ups
C) Single Unders

(A: Front Squats come from the floor. B: Choose a rep-count that allows you to remain unbroken. C: Pick a number of Single Unders to complete within a minute.)

Monday Dec 28, 2020

Head to Toe week of 12/28

Twice thru:
10 Bent Over Rows
5 Press
5 Push Press
10 Air Squats
(18 minutes)
3 Strict Press
3 Push Press
5 Pull Ups

Practice every other round:
Row/ Run 200m
For time:
Row 400-600m
10 Push Press
15 Hollow Rocks
Run 400-600m
10 Push Press
15 Hollow Rocks
Row 400-600m
10 Push Press
15 Hollow Rocks
Run 400-600m

Choose a weight on the Push Press that keeps your sets unbroken.

Saturday Dec 26, 2020

Head to Toe Warm Up - 12/21

Once with PVC, once with barbell:
5 Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
5 Power Snatch
*50 Squat Bounces between rounds.
(18 minutes)
2 (Power Snatch + Overhead Squat)

*Add weight to last time.

Practice:
Kip Swings
Toes to Bar
Dips
(12 minute strength WOD)
2-4-6-8-10... ascending reps:
Dips
Toes to Bar
Overhead Squats
Sumo Deadlifts

*100 Single Unders after each round, alternating feet.