Gym WODs

Wednesday Jan 20, 2021

Head to Toe Warm Up

Once with PVC, once with barbell:
5/5 Single Leg DL.
5 Push Press
5 Split Jerks
*:20/20 Samson Stretch between sets (1x).
(12 minutes)
First 5 minutes:
2-3 Split Jerks @ empty bar
:20/20 Samson Stretch
*focus on speed to position.

Remaining time:
2 Split Jerks
*build to opening weight.
Take 20 minutes,
For total load:

2-2-2-2-2-2-2-2
Split Jerk

*Bars come from the floor.

Score is the total of all 8 sets added together.

Tuesday Jan 19, 2021

Head to Toe Warm Up

Twice thru:
10/10 Single Leg Deadlifts
10 Seated PVC Presses
10 Hollow Rocks
*50 Single Unders between sets.
(12 minutes)
2-3 Deadlifts
Hang :30
100 Single Unders // Practice DU

Determine your Deadlift weight for the WOD.
24 minute EMOM:
A) Deadlift, x3
B) Plank Shoulder Touches, x20
C) Double Unders, 10-50

Choose a weight and rep scheme that allows you to remain consistent for all 8 rounds of each.

Also - consider the total volume on the Deadlifts and Double Unders ;-)

Monday Jan 18, 2021

Head to Toe Warm Up

Twice thru:
10 PVC Seated Presses
10 Hollow Rocks
10 Lunges
(13 minutes)
Row 250m
5 Kip Swings
3 Knees to Elbows
:30 Handstand Hold

During the last 5 minutes, practice Handstand Push Ups.
Every 5:00 x4 rounds:

Row 500/ 425m

Then, AMRAP of:
3-5 HSPU
5-7 Knees to Elbows
10 Box Step Ups

Choose a rep scheme and movement variation that keeps your sets unbroken for ~8 rounds.

Saturday Jan 16, 2021

Head to Toe Warm up

Twice thru:
10/10 Single Leg Deadlifts - outside touch
10 Push Ups
10 Squatting Knees Over Toes
5 Kneeling Jumps

*if kneeling jumps aren't feeling good - standing vertical jump.
(12-15 minutes)
First 3-5 minutes with empty bar:
2 Clean Shrugs
2 Power Cleans
5 Kneeling Jumps

Remaining time:
2 Power Cleans
*Build to opening weight.
Take 20 minutes,
for total load:

2-2-2-2-2-2-2-2
Power Clean

Your score is all 8 loads added together.

Friday Jan 15, 2021

Head to Toe Warm up

Grab a light/medium weight kettlebell.

Twice thru:
10 Unweighted Single Leg Deadlift, each
10 KB Squats
10 Push Ups

Do the Band Routine as a group to start the Strength/ Drills.
(15 minutes)
Band Routine, 8x each
100 Single Unders
5 Kettlebell Swings, American
5 Kip Swings
3 Pull Ups
200m Run
-Rest 1:00-
15 minute AMRAP:
Run 500m
5-10 Chest to Bar Pull Ups
10-15 Kettlebell Swings, American

Choose a weight and rep scheme on Kettlebell Swings & CTB Pull Ups that keeps you unbroken.

Thursday Jan 14, 2021

Head to Toe Warm up

Twice thru:
10 Dislocates
5-10 PVC Snatch Push Press
5-10 PVC Overhead Squats
5-10 Hollow Rocks
(12 minutes)
5 Overhead Squats

Practice:
Squat Down Roll Around
Snatch Balance (PVC)
25 minute AMRAP:
Row 500/600m
6-10 Squat Down Roll Around
200m Suitcase Carry
6-10 Snatch Balance

*Use PVC or empty bar on Snatch Balances.

Wednesday Jan 13, 2021

Head to Toe Warm up

Once with PVC, once with Barbell:
5 Press
3 Push Press
3 Push Jerk
10 Air Squats
(15 minutes)
3-3-3-3-3
Push Press

Practice:
50 Single Unders
Pull Ups, Knees to Elbows, TGU
15 minute AMRAP:
1-2-3-4-5... ascending reps:
Pull Up
Knees to Elbows
Kettlebell Press, L-arm (+1 TGU)
Kettlebell Press, R-arm (+1 TGU)

*100 Single Unders after each round.

Tuesday Jan 12, 2021

Head to Toe Warm up

Once with PVC, once with Barbell:
5 Snatch Shrugs
5 Snach Push Press
5 Overhead Squats
5 Hang Power Snatches
*30 Squat bounces on balls of your feet.
(12 minutes)
2-3 Hang Power Snatch

Practice:
Double Unders
Hang :30

Build to your working weight and Double Under variation.
24 minute EMOM:
A) 3 Hang Power Snatch
B) 20 Plank Hip Touches
C) 10-50 Double Unders

Choose a rep scheme (or drill variation) on the Double Unders between 10-50 reps to complete each round.

Score today = HPSn weight + total Double Unders.

Monday Jan 11, 2021

Head to Toe Warm up

Twice thru:
5-10 Back Squats
5-10 Presses
5-10 Hollow Rocks
(18 minutes)
Back Squat
2-2-2-1-1-1

Practice:
(Quiet) Box Jumps
Overhead Walking Lunges
15 minute AMRAP:
200m Run
5 Box Jump
5 Overhead Bumper Lunge, L/R
5 Hollow Rocks
400m Run
10 Box Jumps
10 Overhead Bumper Lunges, L/R
10 Hollow Rocks
600m Run
15 Box Jumps
15 Overhead Bumper Lunges, L/R
15 Hollow Rocks
800m Run
20 Box Jumps
20 Overhead Bumper Lunges, L/R
20 Hollow Rocks
...

Continue adding 200m to each run and 5 reps to each movement.

Partition the reps inside any way you want.

Saturday Jan 09, 2021

Twice thru:
5-10 Push Ups
5-10 Hollow Rocks
5-10 Box Step Ups
(12 minutes)
100m Overhead Carry

Practice:
2-3 (Quiet) Box Jumps
2-3 Chin Ups
2-3 Dips

*Determine the rep scheme and variation of the Dips, Chin Ups and Box Jumps for the WOD.
Every 3:00 x7 rounds:

1/1 Turkish Get Ups
3-5 Box Jumps
3-5 Chin Ups
3-5 Dips

Substitute 2-3 Muscle Ups on the rings for the Chin Ups & Dips if you can.

Scale 3-5 Barbell Body Rows for Chin Ups.
Scale 5-10 Push Ups for Dips.