Gym WODs

Tuesday Aug 11, 2020

Head-to-toe warm up

Two rounds:
30-50 Soccer Ball Juggle
10 Push Ups
10 Air Squats
(3 rounds)
:30 Hang
3-5 Pull Ups
3-5 KB Swings
50m "Keg" Toss Soccer Ball
50m Fast Soccer Ball Dribble Back
1:00 rest
15 minute AMRAP:
10 Pull Ups
15 Kettlebell Swings
20 Sit Ups
300m Soccer Ball Dribble

Scale:
-10 ring rows, or 7/7 bent over rows for pull ups

Monday Aug 10, 2020

Head-to-toe warm up

Twice thru:
5 Pike HSPU
5/5 Single Leg DL
10 Lunges
(3 rounds)
Each arm:
1 DB Power Clean
2 DB Push Press
3 DB Overhead Windmill
30 Lateral Hops Over DB
Sprint 50m

Walk back and keep walking until heart rate returns to normal before starting next round.

The goal is to get the heart rate up and back down several rounds before starting in the workout.
2:30 of work, 2:00 of rest, x4 rounds:
10 Dumbbell Push Press, total
25 Double Unders

Switch arms every other round, or split the reps between arms each round.

Saturday Aug 08, 2020

10-minute warm up

Twice thru:
10/10 Single Leg DL
10 Push Ups
10 Sit Ups

Partner Tennis Ball Toss
Partner Soccer Ball Toss
(2 rounds)
20-50 Partner Tennis Ball/ Soccer Ball Toss
3-5 Toes to Rings Practice
5/5 DB Floor Press
5/5 DB Deadlift
30 Lateral Hops
Four rounds for time:
10 Toes to Rings
10/10 Dumbbell Floor Press
15/15 Dumbbell Deadlift
40 Double Unders

Friday Aug 07, 2020

10-minute warm up

Twice thru:
10 Lunges
10 Pike HSPU
10 Mountain Climbers
(Three rounds)
:20/20 Samson Stretch
200m Jog
2-3 DB Presses, L/R arm
3-5 DB Lunges, L/R leg
5-8 DB Bent Over Rows, L/R arm
For time:
600m Run
20 DB Lunges
Max DB Press reps, each arm
400m Run
16 DB Lunges
Max DB Press reps, each arm
200m Run
12 DB Lunges
Max DB Press reps, each arm

Thursday Aug 06, 2020

10-minute warm up

Twice thru:
10 Push Ups
5 L-sit to Table Top
10 Lunges each leg
(Two rounds)
10 Lizard Push Ups (from Squat)
5/5 Single Leg Bounding Practice
100m Jog
50/50m Side Shuffle
25 minute AMRAP:
10 Lizard Crawl Steps (+ push up)
:30 L-sit
10 Single Leg Bounding, L-leg
:30 Single Leg Balance
10 Single Leg Bounding, R-leg
:30 Single Leg Balance
200m Farmers Carry

Wednesday Aug 05, 2020

10-minute warm up

Once:
10/10 Single Leg DL
10 Air Squats
10 Push Ups
Rotate every 12-15 minutes

Part A: Every :60 complete:
2 Hanging Clusters (Clean + Thruster)

Part B: Four rounds:
3/3 Turkish Get Up (go heavy for you)
20 Lateral Jumps

Part C: Four rounds:
5/5 Bent Over Row with :05 lower on each rep
20 Steps Tennis Ball Cat Crawl

Tuesday Aug 04, 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.

Monday Aug 03, 2020

10-minute warm up

Twice thru:
10/10 Single Leg Deadlift
10 Sit Ups
10 Push Ups
(Three rounds)
5/5 Dumbbell Snatch
5/5 Overhead Lunge
50m Jog
50m Backpedal
50 Soccer Ball Juggles
15 minute AMRAP,
using 10-20-30-40... rep scheme:

Dumbbell Snatch (+50m Overhead Carry)
Sit Ups

100m Soccer Ball Dribble after each Round

(Ex: Complete the 10 DB Snatches split between two arms and then walk 50m overhead. Switch hands any time. Then 10 Sit Ups. Then 100m Soccer Ball Dribble. 20 DB Snatches + 50m OH carry, 20 Sit Ups, 100m Soccer Ball Dribble... etc)

Saturday Aug 01, 2020

10-minute warm up

Twice:
10 Air Squats
10 Push Ups
10 Sit Ups
(2 rounds)
5 Toes to Dumbbell
5/5 Bent Over Rows
5 Tree Balls
3 Keg Toss Max Attempts
3/3 Shovel Toss
50 Lateral Hops
20 minute AMRAP:
10 Toes to Dumbbell
15 Tree Balls
10 Bent Over Rows, L-arm
10 Bent Over Rows, R-arm
50m "Keg" Toss
50m "Shovel" Toss
150 Single Unders