Gym WODs

Thursday Nov 05, 2020

Head-to-toe

Twice thru:
5-10 Push Ups
5-10 Hollow Rocks
5-10 Walking Lunges
(12 minutes)
1:00 Single Leg Balance
2-3 Ski Jumps
2-3 Medicine Ball Roll Arounds (no push up)
100m Weighted Carry
20 minute, quality moving:
400m Weighted Carry
5-10 Medicine Ball Push Up Roll Around
5-10 Ski Jumps
:20-30 Active Hang
5-10 Medicine Ball Push Up Roll Around
5-10 Ski Jumps
:20-30 Active Hang

Wednesday Nov 04, 2020

Head-to-toe

Twice thru:
5-10 Single Leg DL, each leg
5-10 Push Ups
5-10 Air Squats
(12 minutes)
Run 2:30, walk rest of way into the gym
5-8 Kettlebell Swings
5-8 Straight Arm Pull Overs
5-8 Straight Leg Calf Raises
Two rounds thru,

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

Rest 2:00

5 minute AMRAP:
10 Kettlebell Swings
10 Box Step Ups
10 Hollow Rocks

Rest 2:00

Monday Nov 02, 2020

Head-to-toe

Twice thru:
5-10 Push Press
5-10 Front Squats
5-10 Hollow Rocks
(18 minutes)
5 Push Press

Practice:
Kip Swing & Toes to Bar
Handstand Push Ups
50 High Knee Single Unders
15 minute AMRAP:
Row 500m/ 425m
5-10 Handstand Push Ups
5-10 Toes to Bar
250 Single Unders
5-10 Handstand Push Ups
5-10 Toes to Bar

*Choose a rep count on Handstand Push Ups and Toes to Bar that keeps them unbroken for all 15 minutes.

Saturday Oct 31, 2020

Toes to Head

Once thru:
15 Air Squats
15 Hollow Rocks
15 Push Ups
(10 minutes)
5 Deck Squats
5 DB Jerks + Carry, L-arm
5 DB Jerks + Carry, R-arm
Run 200m
20 minute AMRAP:
Run 3:00 out, 3:00 Back

Then with remaining time,
5 Deck Squats
5 DB Jerks, L-arm
50FT Overhead Carry
5 Deck Squats
5 DB Jerks, R-arm
50FT Overhead Carry

Friday Oct 30, 2020

Toes to Head

Twice Thru:
5 Deadlifts
5 Power Clean
5 Front Squats
5 Push Press
(18 minutes)
1 Squat Clean
1 Split Jerk

Practice:
Double Unders
Ring/ Box Dips
7 minute AMRAP:
2-4-6-8-10... ascending reps:
Deadlift
Dips

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

(Ex: 2 DL, 2 Dips, 10 DU, 4 DL, 4 Dips, 20 DU...etc.)

Thursday Oct 29, 2020

Toes to Head

Twice Thru:
10/10 Single Leg Deadlifts
10 Push Ups
10 Hollow Rocks

Directly into drills...
Drills/ Strength:
(12 minutes)
2-3 Box Jumps
3-5 DB/KB Deadlift
(+:20 hold at top of final DL)
Single Leg Balance practice
Row 1:00 @ WOD pace
12 minutes, @ consistent pace:
Rowing

(Final Week)

Rest 4:00

12 minutes, quality movement:
100m Farmers Carry (2x KB/DB)
5 Box Jumps
:60 Single Leg Balance
:30 Handstand Hold

(Aim for a higher than average Box height).

Wednesday Oct 28, 2020

Toes to Head

Once Thru:
10-15 Push Ups
10-15 Air Squats
10-15 Hollow Rocks

Directly into drills...
(10-12 minutes)
:30/30 Pistol Hold
3/3 Pistols
5 Kettlebell Swings
Run 200m
Two rounds through,

5 minute AMRAP:
Run 2:30 out, 2:30 back

Rest 2:00

5 minute AMRAP:
5 Pistols
10 Kettlebell Swings
10 Sit Ups

Rest 2:00

Tuesday Oct 27, 2020

Toes to Head

Twice Thru:
5-10 Bent Over Rows
5-10 Strict Presses
10 Single Leg Deadlifts
(15 minutes)
5 Standing Strict Press

Practice:
DB Snatch
Pull Ups
Hang :30

*Add a small amount of weight or one more working set to last week's Press numbers.
(12 minutes)
1-2-3-4-5... ascending reps:

DB Snatch Push Press
(+1 TGU on the last rep), L-arm

DB Snatch Push Press
(+1 TGU on the last rep), R-arm

Pull Ups

:30 Plank after each round.