Gym WODs

Thursday Sep 03, 2020

Head to toe

Twice thru:
10 Bent Over Row
10 Push Ups
10 Hollow Rocks

(15 minutes)
8 Bent Over Rows (:03 pause @ top)
4 Tennis Ball Get-Down-Roll-Around

Familiarize yourself with WOD movements

20 minute AMRAP:
Turkish Get Ups (L&R)
:30 Hang
Handstand Push Ups
100m Racked Carry

(Build reps by 1 on the HSPU and TGU each round).

Wednesday Sep 02, 2020

Head to Toe

Twice thru:
Row 1:00/ Step up 1:00
10 DB/ KB Deadlifts
10 Push Ups
10 Sit Ups

(2 rounds)
:30/30/20/20/10/10 Pistol Hold
8/8 Lower arm Windmill
10/10 One Arm KB Swings

Part A:
12 minute AMRAP:
10-20 Push Ups
10-20 Step Ups
:60 Calorie Row

Rest 3:00

Part B:
12 minute AMRAP:
10-20 One Arm DB/KB Deadlifts
10-20 Sit Ups
10-20 Air Squats

Aim to keep the same rep-count for each movement across all of your working sets.

Your score is the total number of reps for all 6 movements.

Park/Home WOD Substitutions:
-Single Unders / 10 instead of calorie row.

Tuesday Sep 01, 2020

Head to toe

Twice thru:
5-10 Front Squats
5-10 Bent Over Rows
5-10 Strict Press

(18 minutes)
5 Front Squat (:03 pause @ bottom)
3-5 Pull Ups
:30 Hang

Clean FS from the floor.

Build to a medium weight and stay there for all working sets.

Record your weight and number of sets.

Park/ Home Strength:
(4 rounds)
5 DB Front Squats (:05 lower, :05 Pause)
8/8 DB Bent Over Row
100m Farmer Carry

12 minute AMRAP:
1-2-3-4-5... ascending rep scheme:
DB/ KB Overhead Lunge L&R, Overhead Squat, L-arm
DB/ KB Overhead Lunge L&R, Overhead Squat, R-arm
Broad Jump Out
Broad Jump Back

*20 Plank Shoulder Touches after each round.

Monday Aug 31, 2020

Head to toe

Twice (PVC, then bar):
5-10 Bent Over Rows
10 Push Press
5 Split Jerks
30 Lateral Hops Over Bar

(18 minutes)
3 Push Press
3 Split Jerks
Double Under Practice

-rest as needed between sets-

Use the entire 18 minutes and record your sets and weight for the barbell.

Park/ Home Strength:
(4 rounds)
5/5 DB Split Jerk
5/5 DB Overhead Windmill
Double Under Practice

4 rounds for time:
10 Burpees
15 Hollow Rocks
20 Dumbbell Push Press
50 Double Unders

Substitutions:
-30 Lateral Hops Over DB for DU

Saturday Aug 29, 2020

Head to toe

Twice thru:
10 Push Ups
10 Medicine Ball Squats
10 Sit Ups

Practice:
-Medicine Ball Support
-to... Medicine Ball Push Up
-to... Medicine Ball Lounge Chair
-and back.

(2 rounds)
5-10 Tree Balls
50m Medicine Ball Run
5-10 Medicine Ball Push Ups
50m Medicine Ball Keg Toss
5-10 Medicine Ball Sit Ups
Rest 1:00

20 minute AMRAP:
10-20 "Tree Balls"
50m Keg Toss
10-20 Medicine Ball Push Ups
50m Keg Toss
10-20 Medicine Ball Sit Ups
300m Medicine Ball Run

Choose a rep-count that allows you to complete your sets unbroken for the entire WOD.

Friday Aug 28, 2020

Head to toe

Twice thru:
10 Air Squats
10 Push Ups
10 Sit Ups

(3 rounds)
3-5 Dips/ 5-8 Push Ups
3-5 DB Thrusters, each arm
100m Run
50/50m Side Shuffle

For time:
15 Ring Rows
20 Dumbbell Thrusters
35 Sit Ups
Lake Run
15 Ring Rows
20 Dumbbell Thrusters
35 Sit Ups
Lake Run
15 Ring Rows
20 Dumbbell Thrusters
35 Sit Ups

Use one dumbbell on the Thrusters. Switch hands any time.

Thursday Aug 27, 2020

Head to toe

Twice thru:
20 Lunges
10 Push Ups
10 Hollow Rocks

Review:
Tennis Ball Get-Down-Roll-Around
Lateral Crawl

(2 rounds)
Tennis Ball Get-Down-Roll-Around
5/5 HS Kick Ups
Headstand Practice
8/8 Windmills, lower arm
200m Jog

25 minute AMRAP:
4 Tennis Ball Get-Down-Roll-Around
40FT Handstand Walk
:45 Headstand
200m Heavy Suitcase Carry

Substitutions:
-40FT Lateral Crawl for HS walk
-:45s Tuck hold, :45s Tri-pod hold, :45s plank hold
-On the Heavy Suitcase, swap weight with someone for a weight that is slightly heavier than you usually use.

(@ home = 10 minutes head to toe)
Twice thru:
-5-10 Pike HSPU
-10 Hollow Rocks
-10 Lunges

Then, 10 reps with PVC/empty bar:
-Clean + Split Jerk

(@ park)
5 reps with PVC each:
-Clean Shrugs
-Power Cleans
-Front Squats
-Push Press
-Split Jerks

Twice each:
Agility ladder
-2 feet in, high knees, lateral
-2 feet in&out, lateral
-1 foot in, 2 out, winding

-5 PVC Clean + Split Jerks

Spend 15 minutes at each station:

A) Every 1:30, x8-10 rounds:
1 Power Clean
2 Split Jerks

Add a small amount of weight to last week. Keep the quality the same.

B) 3-4 rounds:
Agility ladder practice
5x Jump Tucks (add soccer ball and catch)
-3-5x Overhead Lunge-Lunge-Squat, each arm, alternating

Tuesday Aug 25, 2020

10-minute warm up

Twice thru:
10 Air Squats
10 Push Ups
10 Hollow Rocks

(2 rounds)
Jog 300m
5-10 of each:
Pull Ups
Push Ups
Air Squats
KB Swings

Every 1:30 x8 rounds:
3-5 Pull Ups
5-15 Air Squats

Rest 2:00

Every 1:30 x8 rounds:
5-15 Push Ups
5-15 Kettlebell Swings

For each movement pair, decide on a rep scheme to maintain throughout the full 8 rounds.

Complete all 8 rounds with one pair of moves, rest 1:30, then begin the second pair of moves for 8 rounds.

Repeat from 8/4 - If you completed this once before, aim to add 1-2 reps to each movement each set.

Monday Aug 24, 2020

Head to toe

Twice thru:
10 Push Ups
10 Hollow Rocks
10 Squats

(3 rounds)
On each arm:
1-3 DB Bent Over Row
1-3 DB Press
1-3 DB Push Press
1-3 DB Push Jerk
1-3 DB Overhead Squat
30 Lateral Hops over DB
Rest 1:00

For time:
2-4-6-8-10 reps:
Dumbbell Overhead Squat, L-arm
10-8-6-4-2 reps:
Dumbbell Push Jerk, L-arm
2-4-6-8-10 reps:
Dumbbell Overhead Squat, R-arm
10-8-6-4-2 reps:
Dumbbell Push Jerk, R-arm

*150 Single Unders after each round.

(Example: 2 DB OHS L, 10 DB PJ L, 2 DB OHS R, 10 DB PJ R, 150 SU...4-8-4-8-150...6-6-6-6-150....8-4-8-4-150...10-2-10-2-150)

Scales:
-If your DB is too heavy for the overhead squats, consider doing front squats or unweighted overhead squats.
-Sub 100 2-footed side-to-side hops for single unders if you don't have a jump rope.