Gym WODs

Thursday Oct 15, 2020

Head to Toe Warm up

Once thru:
Row 1:00 // Toe-Heel Hop 1:00
15 Air Squats
15 Push Ups
15 Hollow Rocks
(10 minutes)
4 Feet Up Roll Around
3-5 Dips
5-10 straight arm pull over (very light weight)
Row 1:30 @ WOD pace.
12 minutes, hold a pace:
Rowing, for meters

Rest 4:00

12 minute quality movement:
100m Farmers Carry (2x weights)
:30 Handstand Hold
:30 Hang
5 Ring Dips

Wednesday Oct 14, 2020

Head to Toe Warm up

Once thru:
15 Push Ups
15 Air Squats
15 Hollow Rocks

Right into drills...
(10 minutes)
3-5 Box Jumps
3-5 Pull Ups
Hang :30
50 High Knee Single Unders
5 minute AMRAP:
5 Pull Ups
10 Push Ups
100 Single Unders

Rest 2:00

5 minute AMRAP:
10 Box Jumps
10 Sit Ups

Rest 2:00

5 minute AMRAP:
5 Pull Ups
10 Push Ups
100 Single Unders

Rest 2:00

5 minute AMRAP:
10 Box Jumps
10 Sit Ups

Tuesday Oct 13, 2020

Head to Toe Warm up

Twice thru:
5-10 Deadlifts
5-10 Front Squats
5-10 Push Press
5/5 Unweighted Windmills
(18 minutes)
3 Front Squats (:03 lower, explode up)
3-5 Skin the Cats

Practice:
Pistols
(10 minutes)
2-4-6-8-10... ascending reps of:
Pistols, L-leg
Pistols, R-leg
Windmill, L-arm
Windmill, R-arm

*10 Hollow Rocks after each round.

Monday Oct 12, 2020

Head to Toe Warm up

Twice thru:
5-10 Bent Over Rows
5-10 Strict Presses
10 Hollow Rocks
(18 minutes)
5 Standing Barbell Strict Press

Practice between rounds:
3-5 DB Snatch-Push Press
2-3 Pull Ups
10-20 Double Unders
Five rounds for time:

7 Dumbbell Snatch-Push Press, L-arm
7 Pull Ups
7 Dumbbell Snatch-Push Press, R-arm
40 Double Unders

*DB Snatch Push Press = 1 DB Power Snatch + 1 DB Push Press performed back-to-back

Saturday Oct 10, 2020

Head to Toe

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

*Jog to car to grab Medicine Balls.
(12 minutes/ 3 rounds)
6-10 Medicine Ball Overhead Squats
6-10 Medicine Ball Push Up Roll Around
6-10 Medicine Ball Keg Toss
100m Side Shuffle
15 minute AMRAP:
10 Medicine Ball Push Ups
15 Medicine Ball Sit Ups
20 Medicine Ball Overhead Lunges
400m Run

Friday Oct 09, 2020

Head to Toe

Twice thru:
5 Clean Shrugs
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Split Jerks
-rest-
(18 minutes)
1 Squat Clean
1 Split Jerk

Practice:
Kip Swings and Toes to Bar
7 minute AMRAP,
2-4-6-8-10... ascending rep scheme:
Power Clean
Burpees
Toes to Bar

Thursday Oct 08, 2020

Head to Toe

Twice thru:
10 Air Squats
10 Push Ups
10 Hollow Rocks
(12 minutes)
3/3 Challenging TGU

4 Feet-Up-Roll-Around
2-3 Handstand Push Ups
2-3 Deck Squats
12 minutes, hold a pace:
Rowing for meters

Rest 4:00

12 minute quality movement:
8 Deck Squats
:30 Hang
5 Handstand Push Ups
100m Overhead Carry

Wednesday Oct 07, 2020

Head to Toe

Twice thru:
3-point touch L/R
10 Push Ups
10 Sit Ups
(10 minutes/ 2 rounds)
3-point touch, x3 cycles on each leg
Hang 1:00
3-5 Box Jumps
3-5 Pull Ups
5 minute AMRAP:
30 Double Unders
10/10 Suitcase Deadlift

Rest 2:00

5 minute AMRAP:
5 Pull Ups
10 Push Ups
10 Box Jumps

Rest 2:00

5 minute AMRAP:
30 Double Unders
10/10 Suitcase Deadlift

Rest 2:00

5 minute AMRAP:
5 Pull Ups
10 Push Ups
10 Box Jumps

(Pick up where you left off on each AMRAP the second go-around).

Scale 30 Lateral Hops on the mat for Double Unders.

Tuesday Oct 06, 2020

Head to Toe

Twice thru:
5-10 Deadlifts
5-10 Front Squats
5-10 Push Press
100 Single Unders
(18 minutes)
3 Front Squats (:03 lower, EXPLODE up)
3-5 Skin the Cats

Practice every other round:
Pistols & Toes to Bar
(10 minutes)
2-4-6-8-10... ascending reps of:
Pistols, L/R leg

After each round:
5-10 Toes to Bar
150 Single Unders

Scale for T2B: 5-10 V-Ups

Monday Oct 05, 2020

Head to Toe

Twice thru:
10/10 Single Leg DL
5-10 Bent Over Rows
5-10 Strict Presses
(18 minutes)
5 Standing Strict Barbell Press
5 Barbell Body Rows
Kip Swing :20

Practice:
American KB Swings
15 minute AMRAP:
5-10 Dips
15 American Kettlebell Swings
Run 500m

Choose a dip variation and rep scheme that remains unbroken.

Running: leave out the back door, run around both buildings, enter through front door.