Gym WODs

Tuesday Jul 07, 2020

10-minute warm up

Twice thru:
10 Lunges
10 Sit Ups
10 Push Ups
(3 rounds)
3-4 reps each arm:
DB Windmill, lower hand
DB Single Leg DL
DB Racked Lunge

After each round:
2-3 Pull Ups
2-3 V-ups
50 Lateral Hops over DB
10-8-6-4-2 reps for time:
Dumbbell Racked Lunge, L-side
Pull Ups
Dumbbell Racked Lunge, R-side
V-ups

*100m run + 100m backpedal after each round.

Scaling options for pull ups:
-Ring Rows, 1:1
-Bent Over Rows, each arm

Scaling option for running:
-150 Single Unders

Monday Jul 06, 2020

Head to toe warm up

Twice thru:
10/10 single leg deadlifts
10 push ups
10 air squats
(3 rounds)
Each arm:
4 dumbbell power snatch
4 dumbbell overhead lunges/ squats
4 dumbbell push press
Then:
2-3 HSPU practice
100 single unders
For time
30 dumbbell power snatch
30 hollow rocks
20 dumbbell power snatch
20 hollow rocks
10 dumbbell power snatch
10 hollow rocks

*5 strict handstand push ups after each movement.

If you are using a kettlebell, use a swinging kettlebell snatch instead of the dumbbell power snatch.

Scaling options for HSPU:
-seated dumbbell press x5/5
-piked handstand push up x8

Saturday Jul 04, 2020

Keeping with the spirit of US History and it's use of symbolism and hidden messages there are 3 references to Independence Day in this WOD... can you find them all?

Equipment needed: Jump Rope & KB/DB for swings

For time:
50 Pistols
638m Run
100 Push Ups
100 Kettlebell Swings
100 Sit Ups
638m Run
150 Double Unders

18:16 time cap.

Partition the reps & runs ANYWAY you like. :-)

You do not need to maintain any semblance of movement order or rep count.

Get though the work or as far as possible in the time given.

--

Scaled variation:
50 Push Ups
638m Run
100 Lunges
100 Kettlebell Swings
100 Sit Ups
638m Run
150 Lateral Hops

Friday Jul 03, 2020

(Grab a jump rope and barbell)
Head to toe
-3x :60 Jump Rope

Twice:
5 Press
5 Push Press
10 Ring Rows
10 Air Squats
(15 minutes)
3 Push Press

Every other round:
10 Kip Swings
2-3 Pull Ups
100 Single Unders, fast

Take Push Press out of the rack. Build to a 3RM for the day.
For time:
10 Push Press
10 Pull Ups, CTB
150 Single Unders
8 Push Press
8 Pull Ups, CTB
150 Single Unders
6 Push Press
6 Pull Ups, CTB
150 Single Unders
4 Push Press
4 Pull Ups, CTB
150 Single Unders
2 Push Press
2 Pull Ups, CTB
150 Single Unders

Use 65-75% of 3RM Push Press from drills.

Thursday Jul 02, 2020

Head to toe

Twice thru:
10 Push Ups
10 Hollow Rocks
10 Lunges, each leg
(2 rounds)
:30-20-10, L/R Pistol Hold
5/5 HS Kick Ups
3/3 Cartwheel Practice
:30 Headstand Practice
On a 20 minute clock:

1 Turkish Get Up, L-arm
1 Turkish Get Up, R-arm
:10 Headstand
1 Cartwheel, L-side
1 Cartwheel, R-side
1x 50m Racked Carry

2 Turkish Get Up, L-arm
2 Turkish Get Up, R-arm
:20 Headstand
2 Cartwheel, L-side
2 Cartwheel, R-side
2x 50m Racked Carry

...3s, 4s, 5...

Every round add 1x rep & :10 seconds to each movement.

How far can you get in the ladder?

Wednesday Jul 01, 2020

Head to toe

Twice:
5 Goblet Squats
5 Pull Ups
10/10 Single Leg DL, unweighted
(3 rounds/ 10-12 minutes)
5/5 Windmills, lower or upper hand
5 Russian Baby Makers
50/50 Single Leg Hops

Every other round:
2-3 Broad Jumps for max single distance
With a 20 minute time cap.
10-9-8-7-6-5-4-3-2-1 reps of:
KB Squat
Broad Jumps

For KB Squats: These are total reps. They can be Overhead, Racked, or Goblet Squats. Keep the variation challenging and the same throughout the WOD.

For Broad Jumps: Aim to make each jump full effort. Recover and jump far for the next rep. 55 total jumps today is no joke and pack a good challenge/ stimulus.

Track your time to completion or total reps at 20 minutes.

Add weight and squat variation in comments.

Monday Jun 29, 2020

(Grab PVC)
Head to toe

Twice thru with PVC:
8 Dislocates
8 Snatch Push Press
8 Overhead Squats
8 Power Snatches
(15 minutes)
Power Snatch x2

Every other round, do one:
150 Fast Single Unders
200m Run

*Add weight to last week's Power Snatch if you were here.
13 minutes, max tonnage:
5 Power Snatches
400m Run

Your score is all of the reps you complete on the Power Snatch multiplied by the weight.

(Ex: 135 LBS x 20 reps = 2700)

Saturday Jun 27, 2020

A) Once thru:
10 PVC dislocates
:30 Hold in Jerk Catch each side L/R
5 PVC Power Clean + Front Squat + Split Jerk

Spend 5:00 adding weight to PC + FS + SJ

Workout of the Day:
B) Every 1:30 x10 rounds:
1 Power Clean + 1 Front Squat + 1 Split Jerk

*Add to last week if you were here.

C) Take 12 minutes:
3 rep max tempo Front Squat
(:03 lower, :03 pause, explode up)
*Partner must verify the timing :-)

D) 2:30 on each leg:
Pigeon Pose

Friday Jun 26, 2020

(Grab a barbell)
Head to toe
-1:00 Jump Rope 3x mixed in

Twice:
10 Push Press
10 Single Leg DL, total
10 Hollow Rocks
(13-15 minutes)
5 Push Press

Every other round:
5 Scapular Chin Ups
2-3 Chin Ups
15 Double Unders
Every 3:00 x6 rounds:
25 Double Unders
5/5 KB Push Press
Max set of Chin Ups