Gym WODs

Saturday Nov 07, 2020

Head-to-toe

Twice thru:
10 Push Ups
10 Sit Ups
10 Single Leg DL
(12-15 minutes/ 2 rounds thru)
Get *really* warm for the run.

10 Arm swings, forward+backward
:30 Squat bounce
10 Walking Lunges, longer steps
10 Super Mario Jumps
25/25m Side Shuffle
400m run
Rest 2:00
Run 25 minutes for max distance.

Set a timer for 12:30 and run out in one direction.

When the timer sounds stop, turn around, reset the timer.

Make it back to your starting point by the time it sounds again.

Friday Nov 06, 2020

Head-to-toe

Once with PVC, once with barbell:
5 Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
5 Hang Power Snatches
(18 minutes)
3 Hang Power Snatch
3 Overhead Squats

Practice:
Handstand Push Ups
Double Unders
For time:
12-9-6-3 reps:
Overhead Squats
Handstand Push Ups

*50 Double Unders after each round.

Thursday Nov 05, 2020

Head-to-toe

Twice thru:
5-10 Push Ups
5-10 Hollow Rocks
5-10 Walking Lunges
(12 minutes)
1:00 Single Leg Balance
2-3 Ski Jumps
2-3 Medicine Ball Roll Arounds (no push up)
100m Weighted Carry
20 minute, quality moving:
400m Weighted Carry
5-10 Medicine Ball Push Up Roll Around
5-10 Ski Jumps
:20-30 Active Hang
5-10 Medicine Ball Push Up Roll Around
5-10 Ski Jumps
:20-30 Active Hang

Wednesday Nov 04, 2020

Head-to-toe

Twice thru:
5-10 Single Leg DL, each leg
5-10 Push Ups
5-10 Air Squats
(12 minutes)
Run 2:30, walk rest of way into the gym
5-8 Kettlebell Swings
5-8 Straight Arm Pull Overs
5-8 Straight Leg Calf Raises
Two rounds thru,

5 minute AMRAP:
Run, for sustainable distance
(2:30 out, 2:30 back)

Rest 2:00

5 minute AMRAP:
10 Kettlebell Swings
10 Box Step Ups
10 Hollow Rocks

Rest 2:00

Monday Nov 02, 2020

Head-to-toe

Twice thru:
5-10 Push Press
5-10 Front Squats
5-10 Hollow Rocks
(18 minutes)
5 Push Press

Practice:
Kip Swing & Toes to Bar
Handstand Push Ups
50 High Knee Single Unders
15 minute AMRAP:
Row 500m/ 425m
5-10 Handstand Push Ups
5-10 Toes to Bar
250 Single Unders
5-10 Handstand Push Ups
5-10 Toes to Bar

*Choose a rep count on Handstand Push Ups and Toes to Bar that keeps them unbroken for all 15 minutes.

Saturday Oct 31, 2020

Toes to Head

Once thru:
15 Air Squats
15 Hollow Rocks
15 Push Ups
(10 minutes)
5 Deck Squats
5 DB Jerks + Carry, L-arm
5 DB Jerks + Carry, R-arm
Run 200m
20 minute AMRAP:
Run 3:00 out, 3:00 Back

Then with remaining time,
5 Deck Squats
5 DB Jerks, L-arm
50FT Overhead Carry
5 Deck Squats
5 DB Jerks, R-arm
50FT Overhead Carry

Friday Oct 30, 2020

Toes to Head

Twice Thru:
5 Deadlifts
5 Power Clean
5 Front Squats
5 Push Press
(18 minutes)
1 Squat Clean
1 Split Jerk

Practice:
Double Unders
Ring/ Box Dips
7 minute AMRAP:
2-4-6-8-10... ascending reps:
Deadlift
Dips

10-20-30-40-50... reps of:
Double Unders

(Ex: 2 DL, 2 Dips, 10 DU, 4 DL, 4 Dips, 20 DU...etc.)

Thursday Oct 29, 2020

Toes to Head

Twice Thru:
10/10 Single Leg Deadlifts
10 Push Ups
10 Hollow Rocks

Directly into drills...
Drills/ Strength:
(12 minutes)
2-3 Box Jumps
3-5 DB/KB Deadlift
(+:20 hold at top of final DL)
Single Leg Balance practice
Row 1:00 @ WOD pace
12 minutes, @ consistent pace:
Rowing

(Final Week)

Rest 4:00

12 minutes, quality movement:
100m Farmers Carry (2x KB/DB)
5 Box Jumps
:60 Single Leg Balance
:30 Handstand Hold

(Aim for a higher than average Box height).

Wednesday Oct 28, 2020

Toes to Head

Once Thru:
10-15 Push Ups
10-15 Air Squats
10-15 Hollow Rocks

Directly into drills...
(10-12 minutes)
:30/30 Pistol Hold
3/3 Pistols
5 Kettlebell Swings
Run 200m
Two rounds through,

5 minute AMRAP:
Run 2:30 out, 2:30 back

Rest 2:00

5 minute AMRAP:
5 Pistols
10 Kettlebell Swings
10 Sit Ups

Rest 2:00