Gym WODs

Wednesday Feb 24, 2021

Head to Toe Warm Up

Twice through:
5/5 Unweighted Windmills
10 Lunges
10 Hollow Rocks
*20 Plank Hip Touches between rounds (1x)
(12 minutes)
5-4-3-2-1 reps with light weight:
Overhead Windmill, L-arm (+1 TGU)
Overhead Windmill, R-arm (+1 TGU)

10-8-6-4-2 reps of:
Ring Rows
Plank Hip Touches, each hand

*row 10 cal // racked carry 100m after every other round.
20 minute AMRAP:
:30-60 Hang
Row 2:00, calories
:30-60 Handstand Hold
200m Racked Carry

Score = HS holds + Calories + Hang holds + Carry weight.

Tuesday Feb 23, 2021

Head to Toe Warm Up

Twice through:
10/10 Single Leg Deadlifts
10 Sit Ups
10 L-sit to Table Tops
*:20/20 Samson Stretch
(15 minutes)
First 5 minutes with empty bar:
5 Deadlifts
5 Bent Over Rows
2/2 Box Climb Ups

Remaining time:
2-3 Deadlifts
2-3 Ring Dips
2/2 Box Climb Ups
20 minutes for total load:

10-8-6-4-2 reps of:

Deadlift
Box Climb Ups
Ring Dips

Sub 1-2x Push Ups for Ring Dips.

Monday Feb 22, 2021

Head to Toe Warm Up

Twice through:
5-10 PVC Dislocates
5-10 PVC Snatch Push Press
5-10 PVC Overhead Squats
5-10 PVC Power Snatches
10/10 Standing Forward-Back Leg Swings
(15 minutes)
First 7 minutes with PVC/ empty bar:
3 Snatch Push Press
3 Overhead Squats
3 Power Snatches
Run 200m

Remaining time:
3 Power Snatch + Overhead Squat
(Perform these as singles - same in the WOD).

*Run your loop after second round.

Loop = 3:00-4:00 running time ~500-800m.
For time:
10 Power Snatch + Overhead Squat
Run Loop
10 Power Snatch + Overhead Squat
Run Loop
10 Power Snatch + Overhead Squat

Loop = 3:00-4:00 running time ~500-800m.

Track your weight.

Saturday Feb 20, 2021

Head to Toe Warm up

Twice thru:
10 Lunges
10 Hollow Rocks
10 Downward dog to Upward dog transitions
(12 minutes)
First 5 minutes with light weight:
5 Windmills, L/R
5 Push Press, L/R
10 Kip Swings

Remaining time:
2-3 Push Press + 1 TGU, L/R
2-3 Pull Ups

*Build to working weight and Pull Up variation
Over 25 minutes, complete:
25 Push Press, L-arm
25 Push Press, R-arm
25 Pull Ups

*After each Push Press set, you must complete 1 Turkish Get Up.

Score = Reps x Weight

(weight can go up or down throughout WOD, just keep track of reps x weight of each set)

Friday Feb 19, 2021

Twice thru:
5-10 Medicine Ball Deadlifts
5-10 Medicine Ball Squats
5-10 Unweighted Sit Ups
*30 Squat Bounces
(12-15 minutes)
5-10 Medicine Ball Squat Cleans
5-10 Squat Down PUSH Arounds
:30-60 Hang
*200m Run
13 minute AMRAP of:
400m Run
5-15 Medicine Ball Squat Cleans
5-15 Medicine Ball Sit Ups

Score = Medicine Ball weight + Total reps (400m run = 40 reps, 200m run = 20 reps, 100m run = 10 reps)

Thursday Feb 18, 2021

Head to Toe Warm up

Twice thru:
10/10 Single Leg Deadlift
10 Air Squats
10 Sit Ups
*10 Downward Dog to Upward Dog Transitions
(12-15 minutes)
First 5 minutes, empty bar:
5 Deadlifts
5 Bent Over Rows
5 Press
:20 Handstand Hold

Remaining time:
2-3 Deadlifts
2-3 Handstand Push Ups

*Build to working weight and Handstand Push Up variation.
Over 20 minutes, complete:
5-5-5-5 Deadlift

Alternating with,
3-10 Handstand Push Ups

Log your Deadlift weight and total reps.

Wednesday Feb 17, 2021

Head to Toe Warm up

Twice thru:
10 PVC Dislocates
10 PVC Push Press
10 PVC Overhead Squats
5 PVC Hang Power Snatches
12-15 minutes:
First 7 minutes with empty bar:
5 Snatch Push Press
5 Overhead Squats
5 Hang Power Snatches
*200m Run every other round.

Remaining time working on depth of receiving position:
3-5 Hang Squat Snatch (up to 75/55)
3-5 Box Step Ups/ Jumps
*100m Suitcase carry every other round.
18 minute AMRAP:
5-10 Hang Squat Snatches
5-10 Hollow Rocks
5-10 Box Step Ups
200m Suitcase Carry

Keep the weight on the Squat Snatches very light and technical.

Tuesday Feb 16, 2021

Head to Toe Warm up

Twice thru:
10 PVC Dislocates
10 PVC Push Press
10 Air Squats
10 Hollow Rocks
(15 minutes)
First 7 minutes, empty bar:
5 Push Press
5 Push Jerk
5 Bent Over Row
5-10 Kip Swings
*50 Single Unders

Remaining time:
3-5 Push Jerk
2-3 Pull Ups
*50 Single Unders ever other round.
12 minute AMRAP:
2-4-6-8-10... ascending reps:

Push Jerk
Pull Ups
*150 Single Unders after each round.

If you can perform Chest to Bar Pull Ups, do that.

If you can perform Bar Muscle Ups, do 1-2-3-4-5... rep scheme.

Monday Feb 15, 2021

Head to Toe Warm up

Twice thru:
10/10 Single Leg DL, unweighted
10 Push Ups
10 Hollow Rocks
*20 Plank Shoulder touches after each round
(12-15 minutes)
First 7 minutes with light Kettlebell:
10 Kip Swings
5/5 KB Single Leg Deadlift
5 American Kettlebell Swings
*Row 1:30

Remaining time:
5 American Kettlebell Swings
3-5 Toes to Bar
*Row 1:30 every other round
Two rounds through,

4:00 AMRAP of:
Rowing, Calories

Rest 1:30

4:00 AMRAP of:
5-10 American KB Swings
5-10 Toes to Bar
5-10 Push Ups

Rest 1:30

Score = Total Calories + Total Reps + KB LBS

Saturday Feb 13, 2021

Head to toe Warm Up

Twice through:
10 Air Squats
10 Push Ups
20 Plank Shoulder touches
*50 Squat bounces
(12-15 minutes)
First 5 minutes w/ empty bar:
5 Deadlifts
5 Push Presses
5 Front Squats
:20 Handstand Hold

With time remaining:
2-3 Front Squats
2-3 Handstand Push Ups

Find Front Squat working weight and HSPU variation.
20 minutes to complete:

5-5-5-5 Front Squats

Alternating with,

3-10 Handstand Push Ups

Score = Front Squat weight + Total reps (Front Squat + HSPU)