Gym WODs

Tuesday Dec 01, 2020

Head to Toe Warm up - 11/30

Twice thru:
5 Clean Shrugs, from shins
5 Power Cleans
5 Front Squats
5 Push Press

Review Push Jerk as a group - practice 5-10 reps. Focus on strong, patient landings.
(18 minutes)
2x (1 Power Clean + 2 Push Jerk)

*Keep the weight lighter to allow for strong + stable catches on your jerks. Don't rush them.

Practice:
Plank Pull Throughs
KB Single Leg DL (unweighted)
KB Strict Press
Single Unders (alternating feet)
(12 minutes - strength WOD)
2-4-6-8-10... ascending reps:

Plank Pull Throughs
KB Single Leg Deadlift, L-leg
KB Strict Press, L-arm
KB Single Leg Deadlift, R-leg
KB Strict Press, R-arm

*100 Single Unders after each round.
(Alternate feet if possible).

Monday Nov 30, 2020

Head to Toe Warm up - 11/30

Twice thru:
5-10 Bent Over Rows
5-10 Back Squats
5-10 Push Ups
(15 minutes)
3x5 Back Squats

*Build to a moderately challenging weight and get 3 rounds of 5 Back Squats at the same weight.

Leave room to grow next week.
Every 1:30 x10 rounds:
3-5 Chin Ups
3-5 Dips
10-15 Box Step Ups

Choose a rep scheme that keeps you moving and finishing within 1:30 every round.

Scale dips with 5-10 push ups.

(RX+ 2-5 Muscle Ups instead of Chin Ups + Dips)

Saturday Nov 28, 2020

Head to Toe

Twice thru:
5-10 Single Leg Deadlift, L/R
5-10 Push Ups
5-10 Hollow Rocks
(~10 minutes)
5-4-3-2-1 reps of:
Kettlebell Clean + Push Press

+1 Turkish Get Up after each arm.

+30/30 Single Leg Hops after each round.
25 minute AMRAP:
400m Loaded Carry

Twice through:
10-15 Push Ups
10-15 Kettlebell Swings
1:00 Balance, L/R leg
:30 Active Hang

Friday Nov 27, 2020

Head to Toe

Once with PVC, once with Barbell:
5 Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
5 Power Snatch
30 Squat Bounce
(18 minutes)
2 (Power Snatch + Overhead Squat)

Practice every 2-3 rounds:
1 DB Snatch, L-arm
2 DB Overhead Lunges, L-arm
1 DB Snatch, R-arm
2 DB Overhead Lunges, R-arm
10-20 Double Unders
10 minute AMRAP:
2-4-6-8-10... ascending reps:
Dumbbell Snatch, L-arm
Dumbbell Overhead Lunge, L-arm
Dumbbell Snatch, R-arm
Dumbbell Overhead Lunge, R-arm
Pull Up

*30 Double Unders after each round.

Thursday Nov 26, 2020

Take one family member through our head to toe warm up.

Then, spend 15-20 minutes teaching/ exploring:
-Get Down Roll Around
-Feet Up Roll Around

(Best completed before Thanksgiving dinner).

Wednesday Nov 25, 2020

Head to Toe

Twice thru:
5 Clean Shrugs
5 Hang Power Cleans
5 Front Squats
5 Push Press
:20 Overhead Hold
(13-15 minutes)
Twice through:
:20 Handstand Hold
3-5 Handstand Push Ups
3-5 Hang Power Cleans

Run your Loop

Then, twice through the drills again.
20 minute AMRAP:
Run 3 loops

*Aim to match or beat your time from last week.

Then, with remaining time, AMRAP:
5 Handstand Push Ups
5 Hang Power Cleans
15 Sit Ups

Choose a weight that allows for unbroken Hang Power Cleans through 6-8 rounds.

Tuesday Nov 24, 2020

Head to Toe

Twice thru:
10 Deadlifts
10 Back Squats
10 Push Ups
(18 minutes)
1 Back Squat (:10 lower)

Practice:
Cossacks Squats
Chin Ups
Plank Pulls
Single Unders
(12 minutes - strength wod)
2-4-6-8-10... ascending reps:
Plank Pulls, L/R arm
Cossacks Squats, L/R leg
Chin Ups

*100 Single Unders after each round (alternating feet if possible).

Monday Nov 23, 2020

Head to Toe

Twice thru:
5-10 Deadlifts
5-10 Push Press
5-10 Sit Ups
(15 minutes)
5 Push Press

Add weight or increase the sets from last week.

Practice:
:20 Ring/ Box Support
3-5 Dips
5-8 KB Swings
100 Single Unders
8 minute AMRAP:
Row 500/ 425m
7 Dips
15 Kettlebell Swings

Rest 4:00

8 minute AMRAP:
250 Single Unders
7 Dips
15 Kettlebell Swings

Full reset on each AMRAP.

Score is total reps of Dips / KB Swings.

Saturday Nov 21, 2020

Head to toe warm up

Twice thru:
10 Push Ups
10 Air Squats
10 Sit Ups
(2 rounds)
40ft Side Shuffle, L/R
40ft Super Mario
40ft Deep step Walking Lunges

5-10 each:
Med-ball Jumps, Squat+Toss, Push Ups.
For time:

400m Run

Then, 10-9-8-7-6-5-4-3-2-1 reps:
Med-ball Jumps
Med-ball Squat + Toss
Med-ball Push Ups

400m Run

(RX+ run with Med-ball)

Friday Nov 20, 2020

Head to toe warm up

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

Practice:
Pull Ups
DB Overhead Squats
Single Unders
12 minute AMRAP:
5 Pull Ups, Chest to Bar
10 Dumbbell Snatch + Overhead Squat
150 Single Unders

Alternate hands L/R on DB Snatch + Overhead Squats.