Gym WODs

Saturday Oct 03, 2020

Head to Toe

Twice thru:
10/10 Single Leg DL, unweighted
10 Hollow Rocks
10 Push Ups
(2 rounds)
100m Side Shuffle
8/8 DB Floor Press
2/2 Turkish Get Up
8/8 Single Leg Deadlifts

(The WOD has regular deadlifts, but for the drills do single leg)
18 minute AMRAP:
Begin with a Run around Kiwanis Lake

Then, with the remaining time:
10-20 Push Ups (unbroken)
20 Dumbbell Deadlifts
100m Suitcase Carry

Score is total reps.

Friday Oct 02, 2020

Head to Toe

Twice thru:
5 Clean Shrugs
5 Hang Power Cleans
5 Front Squats
20 Lateral Hops Over Bar
(18 minutes)
1 Squat Clean

Every other round practice:
Double Unders
10 minute AMRAP:
1 Power Clean, 10 Sit Ups, 10 Double Unders
2 Power Cleans, 20 Sit Ups, 20 Double Unders
3 Power Cleans, 30 Sit Ups, 30 Double Unders
...

Continue adding 1 PC, 10 Sit Ups, 10 DU every round for 10 minutes.

Score is total reps.

Wednesday Sep 30, 2020

Head to Toe

One thru:
Row :90/ Box Step Up :90
15 Air Squats
15 Push Ups
15 Sit Ups
(2 rounds/ 10 minutes)
:30/30 :20/20 :10/10 Pistol Holds
:15-30 Box/ Ring Supports
3-5 Dips/ 5-10 Push Ups
5 minute AMRAP:
Row, for meters

Rest 2:00

5 minute AMRAP:
5 Dips
10 Hollow Rocks
10 Box Jumps

Rest 2:00

5 minute AMRAP:
Row, for meters

Rest 2:00

5 minute AMRAP:
5 Dips
10 Hollow Rocks
10 Box Jumps

(Pick up where you left off last time)

Tuesday Sep 29, 2020

Head to Toe

Twice thru:
10 Deadlift
10 Front Squat
10 Push Press
Strength A:
(18 minutes)
From the floor.
5 Front Squats (:03 pause @ bottom)
3-5 Skin the Cats

Practice:
KB Snatches

Strength B:
(10 minutes)
2-4-6-8-10... ascending reps of:
Kettlebell Snatch, L/R
Kettlebell Racked Lunge, L/R

*20 Plank Hip Touches after each round.

**Keep the Kettlebell slightly lighter than your usual weight to adjust for the more complex movements.

Monday Sep 28, 2020

Head to Toe

Twice thru:
5 Bent Over Rows
5 Push Press
5 Split Jerks
20 Lateral Hops Over Bar
(18 minutes)
Coming out of the rack.

2 Push Press
2 Split Jerks

Practice:
2-3 Pull Ups
50-100 Single Unders
Four rounds for time:
5-10 Pull Ups
20 Russian Kettlebell Swings
200 Single Unders // Run 400m

Alternate rounds with Single Unders and Running.

Choose a Pull Up variation, rep scheme and Kettlebell weight that keeps your sets unbroken through all 4 rounds.

Saturday Sep 26, 2020

Head to toe

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

(2 rounds)
5 Single Leg DL, R-leg
5 Push Presses, R-arm
5 Single Leg DL, L-leg
5 Push Presses, L-arm
100m Run
100m Backpedal
Rest 2:00
Working in teams of 2-3,
Six 1:00 rounds of each movement:

A. Kettlebell Push Press
B. Single Leg Kettlebell Deadlift
C. Air Squats
D. Sit Ups
E. Burpees

*In teams of 2, rotate in A/B/A/B/A/B fashion every minute.

**In teams of 3, rotate in A/B/C/A/B/C fashion every minute.

Friday Sep 25, 2020

Head to toe

Twice thru:
5 Bent Over Rows
5 Clean Shrugs
5 Hang Power Cleans
5 Thrusters
20 Hops Over Bar
Spend 18 minutes:

(6-8 minutes)
1 Power Clean
1 Squat Clean
*Build to working weight

(10-12 minute EMOM)
1 Power Clean
1 Squat Clean
Take 5 minutes to establish Thruster weight and Pull Up variation.

10 minute AMRAP:
1-2-3-4-5... ascending reps:
DB/ KB Thruster, L-arm
DB/ KB Thruster, R-arm
Strict Pull Up

*100 Single Unders after each round.

(RX+ with Ring Muscle Up)

(Scale with 1-2 Ring Rows per Pull Up)

Thursday Sep 24, 2020

Head to toe

Twice thru:
5-10 Bent Over Rows
5-10 Strict Press
10 Air Squats
(15 minutes)
5-8 Bent Over Row (:02 pause @ top)
15-25 Push Ups, unbroken

Practice:
Single Leg Balance
1:00 AMRAP at each station x4 rounds:

A. Box Step Ups
B. Plank Hold
C. Single Unders
D. Parallette single leg balance
E. Hang

Track reps and unbroken times on each movement.

Wednesday Sep 23, 2020

Head to toe

Twice thru:
Row 1:00/ Box Step Up 1:00
15 Push Ups
15 Hollow Rocks
10/10 Single Leg Deadlifts
(2 rounds - 10 minutes)
:30/30 :20/20 :10/10 Pistol Hold
:30 Handstand Hold

Practice HSPU and OH Windmills
(Repeat from last week)
**IF YOU WERE HERE, CONSIDER CHANGING THE ORDER OF WOD A/B, OR, INCREASING THE HSPU CHALLENGE/ INCREASING THE WEIGHT ON THE OVERHEAD WINDMILL.**

10 minute AMRAP:
1-2-3-4-5... ascending reps of:
Strict Handstand Push Ups
Overhead Windmill, L-arm
Overhead Windmill, R-arm

*100 Single Unders after each round.

(Rest 4 minutes between)

Workout of the Day B:
Row 10 minutes for max distance

(Aim to keep the Row at a sustainable pace - especially if you complete part B first)

@ Home WOD B:
Run 10 minutes for max distance

(Set a timer for 5:00 and run out in one direction. When the timer sounds, reset and make it back to your start point before the 5:00 is up. Consider using a Running App to track your total distance.)