Gym WODs

Wednesday May 20, 2020

10-minute warm up

Twice through:
10 Back Squats
10 Push Ups
10 Hollow Rocks
Back Squat 8-8-8

After each set:
20 Plank Shoulder Touches
5-10 Pull Ups

Easing back into Barbell work.

Keep this at around 80% intensity. (You'll thank us later). ;-)
30-20-10 reps for time:
Row, calories
Walking Lunges
Box Step Ups

*20FT Seal Walk between each station

Park-Home-WOD:
30-20-10 reps for time:
Walking Lunges
Sit Ups
Step Ups

Run 600m, 400m, 200m to start each round.

Tuesday May 19, 2020

10-minute warm up

3-point touch, x2 each direction

Twice through:
10 Wall Squats
10 Push Ups
10 Hollow Rocks
(Three rounds)
5 reps each:
Snatch Shrugs
Hang Power Snatch
Snatch Push Press
Overhead Squats

6-10 Wall Bridge Rotations
7:00 AMRAP, 3-6-9-12-15... reps:
Hang Power Snatch
Push Ups
Hollow Rocks

Rest 2:00

7:00 AMRAP, 3-6-9-12-15... reps:
Hang Power Snatch
Push Ups
Hollow Rocks

Use a barbell in the gym, dumbbell at Home-Park.

Monday May 18, 2020

10-minute head to toe warm up

Twice through:
10 Ring Rows
10 Push Ups
10 Air Squats
(Three rounds)
5-10 reps of each with an empty bar:

Bent Over Row
Front Squat
Push Press
Good Morning

Hang :30-60
100 Single Unders
Five rounds:
150 Single Unders
10 Barbell Thrusters, 45/35
5-10 Strict Pull Ups

Pull Ups must be unbroken.

Mark your time, total reps and Pull Up variation.

Park-Home-WOD:
Five rounds:
150 Single Unders
10 Dumbbell Thrusters
5-10 Bent Over Rows, each arm

Saturday May 16, 2020

10-minute head to toe warm up

Once thru:
20 Push Ups
20 Air Squats
20 Hollow rocks
(3 rounds)
5/5 Cossacks Squats
5/5 Handstand Kick Ups
25m Super Mario Jumps
25m Frankensteins
50m Backpedal

Rest 1:00
20 minute AMRAP;
50m Broad Jump
50m Walking Lunges
50m Handstand Walk
50m Bear Crawl
1 Hill Duck Walk (up and down)

Scaled WOD:
20 minute AMRAP;
50m Broad Jump
50m Walking Lunges
50m Cartwheels
50m Bear Crawl
1 Hill Frog Hop (up and down)

Friday May 15, 2020

10-minute head to toe warm up

3-point touches, reverse, x3/3

Twice thru:
10/10 Single Leg DL, no weight
15 Push Ups
10 Sit Ups
(3 rounds)
5/5 Dumbbell Snatches + OH Squat
10 Scapular Push Ups
100 Single Leg Hops (toe toe rhythm)
13 minute AMRAP:
10 DB Snatches
10 Up Downs
100 Single Unders
20 DB Snatches
20 Up Downs
200 Single Unders
30 DB Snatches
30 Up Downs
300 Single Unders
...
Add 10 Snatches, 10 Up Downs, and 100 Single Unders each round.

Up Downs = A burpee without the push up.

Aim to go fast on the Snatches and Up Downs and recover with Singles.

Thursday May 14, 2020

10-minute head to toe warm up

Contra Lateral Around the World Push Ups Review, x 4
(3 rounds)
10 Thread the Needle
30 Downward Dog Bounces
:30 Handstand/ Headstand hold
6-10 Contra lateral ATWPU

Rest 1:00
For time:
:45 Handstand Hold
30 Hollow Rocks
100m Farmers Carry

:45 Handstand Hold
20 Hollow Rocks
100m Racked Carry

:45 Handstand Hold
10 Hollow Rocks
100m Overhead Carry

Use 1 medium/ heavy KB or DB for the carries.

Wednesday May 13, 2020

10-minute head to toe warm up

Twice thru:
15 Air Squats
15 Push Ups
15 Hollow Rocks
(3 rounds)
4-3-2-1 reps of:
Squat Cleans, Thrusters, Squats

After Each round:
50m Super Mario Jumps
50m Backpedal

Rest 1:00
15 minute AMRAP:
400m Run
20 Object Squat Cleans
400m Run
20 Object Thrusters
400m Run
20 Object Squats

Options for Object work:
Kettlebell, Dumbbell, Bucket of sand/rocks, slam ball.

Repeat from 3/30

Tuesday May 12, 2020

10-minute head to toe warm up

15 Air Squats
10 Push Ups
10 Hollow ROcks

Around the World Push Up review as a group x 4 reps
(3 rounds)
10/10 Single Leg Deadlift, no weight
6-10 Around the World Push Ups
50/50m Side Shuffle

Rest 1:00
Five rounds for max reps:
1:00 Push Ups
1:00 Dumbbell Deadlift

No rest between rounds.

You must remain in the plank position the entire minute of the push ups.

Monday May 11, 2020

10-minute head to toe warm up

3-point touches x3/3

Twice thru:
15 Push Ups
10 Lunges
10 Hollow Rocks
(3 rounds)
:15/15 Pistol Hold // :30 Squat Bounce
2-3 Pistols
10 Superman Extensions
10 DB Presses
Three rounds of 5:00 AMRAP:
6 Pistols
10 DB Rows
12 Sit Ups

Rest 2:00 between rounds.

Pistol Scale = 1x thru 3-point touches

Saturday May 09, 2020

10-minute head to toe

5 minutes arm swing drills

Review throwing mechanics - no tennis ball, x8 each arm
(10-15 minutes)
Partner Long-Toss 5-10 each arm
5 Dive-bomber Push Ups
7 Sit Ups
7 Air Squats
100m Jog
100m Backpedal
20 minute AMRAP:
100m Tennis Ball Toss, R-arm
15 Push Ups
15 Sit Ups
100m Tennis Ball Toss, L-arm
25 Air Squats