Gym WODs

Thursday Jan 14, 2021

Head to Toe Warm up

Twice thru:
10 Dislocates
5-10 PVC Snatch Push Press
5-10 PVC Overhead Squats
5-10 Hollow Rocks
(12 minutes)
5 Overhead Squats

Practice:
Squat Down Roll Around
Snatch Balance (PVC)
25 minute AMRAP:
Row 500/600m
6-10 Squat Down Roll Around
200m Suitcase Carry
6-10 Snatch Balance

*Use PVC or empty bar on Snatch Balances.

Wednesday Jan 13, 2021

Head to Toe Warm up

Once with PVC, once with Barbell:
5 Press
3 Push Press
3 Push Jerk
10 Air Squats
(15 minutes)
3-3-3-3-3
Push Press

Practice:
50 Single Unders
Pull Ups, Knees to Elbows, TGU
15 minute AMRAP:
1-2-3-4-5... ascending reps:
Pull Up
Knees to Elbows
Kettlebell Press, L-arm (+1 TGU)
Kettlebell Press, R-arm (+1 TGU)

*100 Single Unders after each round.

Tuesday Jan 12, 2021

Head to Toe Warm up

Once with PVC, once with Barbell:
5 Snatch Shrugs
5 Snach Push Press
5 Overhead Squats
5 Hang Power Snatches
*30 Squat bounces on balls of your feet.
(12 minutes)
2-3 Hang Power Snatch

Practice:
Double Unders
Hang :30

Build to your working weight and Double Under variation.
24 minute EMOM:
A) 3 Hang Power Snatch
B) 20 Plank Hip Touches
C) 10-50 Double Unders

Choose a rep scheme (or drill variation) on the Double Unders between 10-50 reps to complete each round.

Score today = HPSn weight + total Double Unders.

Monday Jan 11, 2021

Head to Toe Warm up

Twice thru:
5-10 Back Squats
5-10 Presses
5-10 Hollow Rocks
(18 minutes)
Back Squat
2-2-2-1-1-1

Practice:
(Quiet) Box Jumps
Overhead Walking Lunges
15 minute AMRAP:
200m Run
5 Box Jump
5 Overhead Bumper Lunge, L/R
5 Hollow Rocks
400m Run
10 Box Jumps
10 Overhead Bumper Lunges, L/R
10 Hollow Rocks
600m Run
15 Box Jumps
15 Overhead Bumper Lunges, L/R
15 Hollow Rocks
800m Run
20 Box Jumps
20 Overhead Bumper Lunges, L/R
20 Hollow Rocks
...

Continue adding 200m to each run and 5 reps to each movement.

Partition the reps inside any way you want.

Saturday Jan 09, 2021

Twice thru:
5-10 Push Ups
5-10 Hollow Rocks
5-10 Box Step Ups
(12 minutes)
100m Overhead Carry

Practice:
2-3 (Quiet) Box Jumps
2-3 Chin Ups
2-3 Dips

*Determine the rep scheme and variation of the Dips, Chin Ups and Box Jumps for the WOD.
Every 3:00 x7 rounds:

1/1 Turkish Get Ups
3-5 Box Jumps
3-5 Chin Ups
3-5 Dips

Substitute 2-3 Muscle Ups on the rings for the Chin Ups & Dips if you can.

Scale 3-5 Barbell Body Rows for Chin Ups.
Scale 5-10 Push Ups for Dips.

Friday Jan 08, 2021

Head to Toe Warm Up - week of Jan 4

Twice thru:
5-10 Single Leg Deadlift
5-10 Front Squat
5-10 Push Press
(15-18 minutes)
3-3-3-3-3
Thruster

Practice:
5-10 Kip Swings
3-5 Toes to Bar
Run / Row 200m
13 minute AMRAP:
Run 500m // Row 500m
10-15 Air Balls
5-10 Toes to Bar

Choose a weight and rep scheme that keeps the Air Balls and Toes to Bar unbroken.

Thursday Jan 07, 2021

Head to Toe Warm Up - week of Jan 4

Twice thru:
5 Clean Shrugs
5 Push Press
5 Front Squats
5 Power Cleans
*:30 Plank between sets.
(12 minutes)
3 Hang Power Cleans
3 Split Jerks

*Use a medium weight to develop technique & speed.

Practice:
3-5 Pull Ups
200m Run
25 minute AMRAP:
5 Hang Power Clean + Split Jerk
:30-60 Plank
5 Pull Ups
5 Hang Power Clean + Split Jerk
200m Shoulder Carry

*Use PVC or 45/ 35 LBS empty bar for Power Clean + Split Jerks.

Wednesday Jan 06, 2021

Head to Toe Warm Up - week of Jan 4

Twice thru:
5-10 Deadlifts
5-10 Back Squats
5-10 Push Ups
(20 minutes)
2-2-2-2-2
Back Squat

*Choose one weight to complete for all 5 working sets.

Practice:
American Kettlebell Swings
Double Unders
13 minute AMRAP:
5-10-15-20... ascending rep scheme:
Air Squats
Kettlebell Swings, American
Sit Ups
Double Unders (2x)

Double Under Scale: Plate Hops

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.