Gym WODs

Thursday Dec 10, 2020

Head to toe warm up

Twice thru:
10 PVC Dislocates
10 PVC Overhead Squats
10 Push Ups
10 Hollow Rocks
(12 minutes)
Stick Squat Practice
:30 Hang
:20 Handstand Hold
2-3 Chin Ups
2-3 HSPU
50 Hops, two-hop rhythm (no rope)
20 minute AMRAP:
10 Handstand Kick Ups
10 Stick Squat Catches
3-5 Chin Ups
3-5 Handstand Push Ups
:30 Hang

*150 Single Unders, two-hop rhythm.

Focus on a Chin Up and Handstand Push Up variation that challenges your strength but remains unbroken throughout the entire workout.

Wednesday Dec 09, 2020

Head to toe warm up

Twice thru:
5 Clean Shrugs
5 Push Press
5 Front Squats
5 Power Cleans
*50 Squat Bounces
(18 minutes)
2 Power Clean + Push Jerk

Practice:
Kettlebell Cleans
Windmills
Double Unders
10 minute AMRAP:
2-4-6-8-10... ascending reps:
Kettlebell Clean, L/R
Kettlebell Push Press, L/R
Kettlebell Windmill, L/R

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

Scale: Bumper Hops for Double Unders

Use lower or upper hand on the windmills.

(EX: 2 KB Cleans L-arm, 2 KB Cleans R-arm, 2 KB Push Press L-arm, 2 KB PP R-arm, etc)

Tuesday Dec 08, 2020

Head to toe warm up

Twice thru:
10 Single Leg Deadlift
10 Push Ups
10 Hollow Rocks
(15 minutes)
5 Sumo Deadlifts

Add weight to last week or increase the number of sets at the same weight.

Practice:
5-10 Kip Swings
5 Toes to Bar
50 High Knee Single Unders
15 minute AMRAP:
5-10 Toes to Bar
16 Overhead Lunges
Run 400m // 200 Single Unders

Choose a rep scheme for the Toes to Bar & a bumper weight for the Overhead Lunges that keeps the reps unbroken.

Alternate each round with Running or Single Unders.

Monday Dec 07, 2020

Hey to toe

Twice thru:
5-10 Bent Over Rows
5-10 Push Press
5-10 Air Squats
(15-18 minutes)
5-8 Dips

*Choose a variation that challenges your strength.

Complete 4-5 working sets of dips during the 15-18 minutes.

Practice after each set:
5-8 Kip Swings
3-5 Pull Ups
3-5 Thrusters (empty bar)

Every 2 rounds, Run your loop.
For time:
Row 600/ 500m
25 Thrusters @ 45/35 lbs
10-20 Pull Ups
Run loop
25 Thrusters @ 45/35 lbs
10-20 Pull Ups

Choose a Thruster weight that keeps the sets unbroken.

Choose a Pull Up variation and rep scheme that allows you to complete in 1-2 sets.

Saturday Dec 05, 2020

Head to Toe Warm up - 11/30

Once with PVC, once with barbell:
5 Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
5 Power Snatches
(18 minutes)
1 Power Snatch
1 Overhead Squat
1 Power Snatch
1 Overhead Squat
(12 minutes)
1-2-3-4-5... ascending reps of:
Dumbbell Power Snatch, L-arm
Dumbbell Overhead Lunge, each leg
Dumbbell Overhead Squat, L-arm
Dumbbell Turkish Get Up, L-arm
Dumbbell Power Snatch, R-arm
Dumbbell Overhead Lunge, each leg
Dumbbell Overhead Squat, R-arm
Dumbbell Turkish Get Up, R-arm

*100 Single Unders, side-to-side hops.

Friday Dec 04, 2020

Head to Toe Warm up - 11/30

Twice thru:
5-10 Deadlift
5-10 Bent Over Rows
5-10 Hollow Rocks
(15-18 minutes)
5 Sumo Deadlift

Build to a conservative weight to practice good technique with this strength move.

Practice:
Handstand Holds / Handstand Push Ups
Kipping / Pull Ups
Double Unders
15-10-5 reps for time:
Sumo Deadlifts
Handstand Push Ups
Pull Ups

*75 Double Unders after each round.

This WOD should be a faster one, so choose a weight and movement variation that keeps you under 10 minutes.

Scaling ideas:
Ring rows for Pull Ups 1:1
Box/ Pike HSPU for HSPU 1:1
Bumper Hops for DU 50-75

Thursday Dec 03, 2020

Head to Toe Warm up - 11/30

Twice thru:
10 Air Squats
10 Push Ups
10 Hollow Rocks
(10-12 minutes)
3-5 Skin the Cats
:30 Handstand hold

Practice:
Deck Squats
Get Down Roll Arounds
20 minute AMRAP:
200m Farmer's Carry
4 Get Down Roll Arounds (1-2 Golf Balls)
5-10 Deck Squats
:30 Active Hang
4 Get Down Roll Arounds (1-2 Golf Balls)
5-10 Deck Squats
:30 Active Hang

Wednesday Dec 02, 2020

Head to Toe Warm up - 11/30

Twice thru (w/ light weight KB):
10/10 KB Suitcase Deadlift
5/5 KB Push Press
10 Hollow Rocks
(12-15 minutes)
Run your loop once,

Then:
5-4-3-2-1 reps using light(er) practice weight:
Kettlebell Snatch, L-arm
Kettlebell Snatch, R-arm

*Perform 1 TGU after each arm.
*Perform 30/30 Single Leg Hops after each set.
20 minutes of:
Run 3 loops

Then, AMRAP with remaining time:
8 Kettlebell Snatches, L-arm
8 Kettlebell Snatches, R-arm
15 Sit Ups

Choose a weight that allows you to remain unbroken for 5-6 rounds.

Choose a run distance that takes ~10 minutes to complete the 3 loops.

*scale KB snatches with one arm KB swings.

Tuesday Dec 01, 2020

Head to Toe Warm up - 11/30

Twice thru:
5 Clean Shrugs, from shins
5 Power Cleans
5 Front Squats
5 Push Press

Review Push Jerk as a group - practice 5-10 reps. Focus on strong, patient landings.
(18 minutes)
2x (1 Power Clean + 2 Push Jerk)

*Keep the weight lighter to allow for strong + stable catches on your jerks. Don't rush them.

Practice:
Plank Pull Throughs
KB Single Leg DL (unweighted)
KB Strict Press
Single Unders (alternating feet)
(12 minutes - strength WOD)
2-4-6-8-10... ascending reps:

Plank Pull Throughs
KB Single Leg Deadlift, L-leg
KB Strict Press, L-arm
KB Single Leg Deadlift, R-leg
KB Strict Press, R-arm

*100 Single Unders after each round.
(Alternate feet if possible).

Monday Nov 30, 2020

Head to Toe Warm up - 11/30

Twice thru:
5-10 Bent Over Rows
5-10 Back Squats
5-10 Push Ups
(15 minutes)
3x5 Back Squats

*Build to a moderately challenging weight and get 3 rounds of 5 Back Squats at the same weight.

Leave room to grow next week.
Every 1:30 x10 rounds:
3-5 Chin Ups
3-5 Dips
10-15 Box Step Ups

Choose a rep scheme that keeps you moving and finishing within 1:30 every round.

Scale dips with 5-10 push ups.

(RX+ 2-5 Muscle Ups instead of Chin Ups + Dips)