Gym WODs

Tuesday Nov 17, 2020

Head to toe warm up

Twice thru:
10 Deadlift
10 Back Squat
10 Bent Over Rows
(18 minutes)
1 Back Squat (:10)

Practice:
30 Squat Bounce
Cossacks Squat Practice
Chin Up

*between strength & wod, provide 3-5 minutes to practice Cossacks Squat variation.
(10 minutes - strength WOD)

2-4-6-8-10... ascending reps:

Cossacks Squat, L/R
Chin Ups

*20 Plank Hip Touches after each round.

**Cossacks Squats are for each leg, but alternating L/R. So for the 2s you will do L/R/L/R.

Monday Nov 16, 2020

Head to toe warm up

Twice thru:
5-10 Deadlifts
5-10 Push Press
5-10 Air Squats
(15 minutes)
5 Push Press

Practice:
3-5 Deadlifts
50 High Knee Single Unders
4:00 AMRAP:
Row, calories

4:00 AMRAP:
5-15 Push Ups
7 Deadlifts
12 Sit ups

4:00 AMRAP:
500m Run + max Single Unders

4:00 AMRAP:
5-15 Push Ups
7 Deadlifts
12 Sit ups

*No rest between AMRAPS.
**Choose a Push Up rep scheme and a Deadlift weight that keeps your sets unbroken throughout the entire WOD. (Plan for 6-8 rounds).

Saturday Nov 14, 2020

Head to Toe

Twice thru:
5-10 Single Leg DL
5-10 Push Ups
5-10 Sit Ups
(12 minutes/ 3 rounds)
Racked, Overhead, Suitcase carry

5/5 Single Leg Deadlift
5-10 DB Push Ups
:20/20 Samson Stretch
15 minute AMRAP:
Overhead Hill Carry
Racked Hill Carry
Suitcase Hill Carry

After each carry, complete three rounds of:
5-10 Push Ups
10 DB Deadlifts
10 Walking Lunges
10 Hollow Rocks

Lunges are unweighted.

Friday Nov 13, 2020

Head to Toe

Twice thru:
5 Snatch Shrug
5 Snatch Push Press
5 Overhead Squats
5 Power Snatch
30 Squat Bounce
(18 minutes)
3 Power Snatch
3 Overhead Squats

Practice:
DB/KB Overhead Squat
Chin Up
Double Unders
10 minute AMRAP,
2-4-6-8-10... ascending reps of:
DB/ KB Snatch + Overhead Squat, L-arm
DB/ KB Snatch + Overhead Squat, R-arm
Chin Up

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

*DB/KB Snatch + Overhead Squat can be partitioned any way.

Thursday Nov 12, 2020

Head to Toe

Twice thru:
10 Push Ups
10 Hollow Rocks
10 Air Squats

(12 minutes)
50 Squat Bounces
3-5 Deck Squats
1/1 Turkish Get Up
100m Weighted Carry
25 minute quality movement:
400m Weighted Carry
3 Turkish Get Ups, L-arm
5-10 Deck Squats
1:00 Single Leg Balance, L-leg
3 Turkish Get Ups, R-arm
5-10 Deck Squats
1:00 Single Leg Balance, R-leg

Wednesday Nov 11, 2020

Head to Toe

Twice thru:
5-10 Push Ups
5-10 Sit Ups
5-10 Lunges
(10 minutes)
5-8 Pull Overs
5-8 Calf Raises
2-3 HSPU
2-3 Pull Ups
Run 2:30, walk the rest of the way back to the gym
Two rounds,

5:00 AMRAP:
Run for distance
(2:30 out, 2:30 back)

Rest 2:00

5:00 AMRAP:
3-5 Handstand Push Ups
3-5 Pull Ups
10 Box Step Ups

Rest 2:00

Tuesday Nov 10, 2020

Head to Toe

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

Increase the weight or number of working sets from last week.

Practice:
Precision Jumps
Scapular Push Ups
Barbell Body Rows
(10 minutes)
2-4-6-8-10... ascending reps:
Precision Jumps
Scapular Push Ups
Barbell Body Rows

Monday Nov 09, 2020

Head to Toe

Twice thru:
5-10 Bent Over Row
5-10 Push Press
10 Single Leg Deadlifts
(15 minutes)
5 Push Press

Practice:
:30 Active Hang
3/3 One Arm KB Swings
4:00 AMRAP:
Rowing for Calories

4:00 AMRAP:
5 KB Press, L-arm
10 KB Swing, L-arm
10 Sit Ups
5 KB Press, R-arm
10 KB Swing, R-arm
10 Sit Ups

4:00 AMRAP:
500m Run + Single Unders

4:00 AMRAP:
(Pick up where you left off)
5 KB Press, L-arm
10 KB Swing, L-arm
10 Sit Ups
5 KB Press, R-arm
10 KB Swing, R-arm
10 Sit Ups

No rest between AMRAPs.

Score is total reps (meters + single unders + 5/10/10 reps)

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.