Gym WODs

Thursday Jul 16, 2020

10-minute head to toe

Twice:
5/5 Bulletproof Shoulders
5/5 Handstand Kick Ups
16 Lunges

(3 rounds)
10 Tennis Ball Balance Get Ups
3-4 Bounding Broad Jumps
3-4 Cartwheels
100m Out & Back Tennis Ball Toss, L/R arm

20 minute AMRAP:
300m Shoulder Carry
25m Broad Jump Bounding
25m Bear Crawl
25m Walking Lunge
25m Cartwheel

10-minute head to toe

With PVC:
10 Dislocates
10 Hang Snatch Shrugs
10 Snatch Push Press
10 Overhead Squats
10 Hang Power Snatch
-rest-
10 Hang Squat Snatch for practice

Spend 12 minutes at each station:

A) 8-10 rounds:
2 Hang Squat Snatch

B) 3-4 rounds:
5/5 Dumbbell Overhead Squat
5/5 Dumbbell Bent Over Row
:60 Squat/ Pistol Hold

C) 3-4 rounds:
8 Standing Vertical Jumps
8 Squatting PVC Dislocates
:30 Hollow Body Overhead Hold

Note:
If you don't have access to a Barbell for Part A you have two options:
1) Complete 8-10 Rounds of 5 Hang Squat Snatch with PVC and work speed under the bar.
2) Complete 8-10 rounds of 3/3 Dumbbell Hang Squat Snatch

Tuesday Jul 14, 2020

10-minute head to toe

Twice:
10 Unweighted Windmills
10 Push Ups
10 Air Squats

(2 rounds)
5/5 Floor Press
5/5 Strict Press
5/5 OH Windmill
1:00 L/R Balance

For time:

2 Floor Press
(1 Turkish Get Up)
10 Strict Press
25m Overhead Carry
(1 Turkish Get Down)

4 Floor Press
(1 Turkish Get Up)
8 Strict Press
25m Overhead Carry
(1 Turkish Get Down)

6 Floor Press
(1 Turkish Get Up)
6 Strict Press
25m Overhead Carry
(1 Turkish Get Down)

8 Floor Press
(1 Turkish Get Up)
4 Strict Press
25m Overhead Carry
(1 Turkish Get Down)

10 Floor Press
(1 Turkish Get Up)
2 Strict Press
25m Overhead Carry
(1 Turkish Get Down)

Monday Jul 13, 2020

10-minute head to toe

Twice:
10/10 Single Leg DL
10 Hollow Rocks
10 2-hand Push Press (KB/DB)

(3 rounds)
3-5 Skin the Cats
5/5 KB Single Leg Deadlift
3-5 KB Swings
30 Lateral Hops over KB

Four rounds for time:
10 Pull Ups
25 Kettlebell Swings
200 Single Unders

Movement/ Equipment Substitutions:
-Dumbbell Swings (holding top of DB)
-150 Single Leg Hops (alternating legs every 25)
-Ring Rows

Saturday Jul 11, 2020

10-minute warm up

5 minutes arm swing drills

Review throwing mechanics - no tennis ball, x8 each arm

(10-15 minutes)
Partner Long-Toss 5-10 each arm
5 Dive-bomber Push Ups
7 Sit Ups
7 Air Squats
100m Jog
100m Backpedal

20 minute AMRAP:
100m Tennis Ball Toss, R-arm
15 Push Ups
15 Sit Ups
100m Tennis Ball Toss, L-arm
25 Air Squats

Repeat from 5/9

Friday Jul 10, 2020

10-minute warm up
-include 2x 1:00 jump rope

Twice:
5/5 Single Leg DL
5/5 Racked Front Squat
10 Push Ups

(3 rounds)
10x BW Around the World Supports
10x KB Around the World Swings
10-20 Side to Side Jumps

Three rounds for time:
40 KB Deadlift
40 Step Ups
40 KB Around the World

After each set:
10-15 Push Ups & 10-30 Double Unders

Track your time and total reps.

Scale for DU:
-10 Lateral Hops, or,
-50 Single Unders

Thursday Jul 09, 2020

10-minute warm up

Twice thru:
10 Squats
10 Single Leg DL each
10 Sit Ups

(3 rounds)
1:00 Single Leg Balance L/R
50m Overhead Carry

Practice:
:30 Headstand/ Handstand Holds
3-5 Medicine Ball Toss

22 minute AMRAP:
:40 Headstand Hold
10 Medicine Ball Sit Ups
10 Medicine Ball Overhead Toss
:40 Handstand
100m Farmer's Carry, one hand

Wednesday Jul 08, 2020

Strength
WOD

With PVC, 8 reps each:
-Dislocates
-Overhead Squats
-Squatting dislocates
-Sott's press

For quality with PVC:
-10x Hang Power Snatch
-10x Snatch Balance
-10x Hang Squat Snatch

Three stations (any order), rotate every 15 minutes:

A) Complete 8-10 sets of:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

B) Four rounds:
5/5 Dumbbell Overhead Squats
*30 Single leg hops + :30 Balance, L/R leg after each set.

C) Four rounds:
10 Standing High Jumps, max effort
*1:00 plank shoulder touches & 1:00 squat hold after each set.

Tuesday Jul 07, 2020

10-minute warm up

Twice thru:
10 Lunges
10 Sit Ups
10 Push Ups

(3 rounds)
3-4 reps each arm:
DB Windmill, lower hand
DB Single Leg DL
DB Racked Lunge

After each round:
2-3 Pull Ups
2-3 V-ups
50 Lateral Hops over DB

10-8-6-4-2 reps for time:
Dumbbell Racked Lunge, L-side
Pull Ups
Dumbbell Racked Lunge, R-side
V-ups

*100m run + 100m backpedal after each round.

Scaling options for pull ups:
-Ring Rows, 1:1
-Bent Over Rows, each arm

Scaling option for running:
-150 Single Unders

Monday Jul 06, 2020

Head to toe warm up

Twice thru:
10/10 single leg deadlifts
10 push ups
10 air squats

(3 rounds)
Each arm:
4 dumbbell power snatch
4 dumbbell overhead lunges/ squats
4 dumbbell push press
Then:
2-3 HSPU practice
100 single unders

For time
30 dumbbell power snatch
30 hollow rocks
20 dumbbell power snatch
20 hollow rocks
10 dumbbell power snatch
10 hollow rocks

*5 strict handstand push ups after each movement.

If you are using a kettlebell, use a swinging kettlebell snatch instead of the dumbbell power snatch.

Scaling options for HSPU:
-seated dumbbell press x5/5
-piked handstand push up x8