Gym WODs

Saturday Oct 24, 2020

Head to Toe

Once thru:
15 Push Ups
15 Sit Ups
15 Squats
(12 minutes)
5-10 Medicine Ball Squat to Roll Around
5-10 Medicine Ball OH Squat
100m Jog
In teams of 2-3,
20 minute AMRAP of:
Partner A, then B, (then C)
50m Medicine Ball Keg Toss
50m Medicine Ball Run

Partner A, then B, (then C)
50m Medicine Ball Push Pass
50m Medicine Ball Run

Partner A, then B, (then C)
50m Medicine Ball Shovel Pass
50m Medicine Ball Run

Partner A, then B, (then C)
10-20 Medicine Ball Push Ups
10-20 Medicine Ball Overhead Squats

Friday Oct 23, 2020

Head to Toe

Twice thru:
5 Clean Shrugs
5 Hang Power Cleans
5 Front Squats
5 Push Press
(18 minutes)
1 Squat Clean
1 Split Jerk

Practice:
3-5 Chin Ups
Pistols
7 minute AMRAP:
2-4-6-8-10... ascending reps:
Ground to Overhead
Pistols, total
Chin Ups

(Ground to Overhead = Clean + Jerk/Push Press)

Thursday Oct 22, 2020

Head to Toe

One thru:
15 Air Squats
15 Push Ups
15 Hollow Rocks

Right into drills...

(10 minutes)
Row 1:30 @ WOD pace
2/2 Heavy Turkish Get Up

Practice:
Get-Down-Roll-Around
Deck Squats
12 minutes, @ consistent pace:
Rowing

Rest 4:00

12 minutes, quality movement:
4 Get Down Roll Arounds (with ball)
:30 Hang
8 Deck Squats
100m Racked Carry

Wednesday Oct 21, 2020

Head to Toe

Once thru:
15 Push Ups
15 Hollow Rocks
15 Jumping Squats

Right into drills...
(10 minutes)
2-3 Box Jumps
3/3 DB Snatch + Push Press
50 High Knee Single Unders
:30 Hang
Two rounds of:
5 minute AMRAP:
5 Box Jumps
10 Push Ups
10 Sit Ups

Rest 2:00

5 minute AMRAP:
10 Dumbbell Snatch + Push Press, total
100 Single Unders

Rest 2:00

(Use a box height that is slightly higher than you have been using throughout the month of October).

Tuesday Oct 20, 2020

(15 minutes)
5 Strict Press

Practice:
Hang :30
Pull Ups
Double Unders
(12 minutes)
1-2-3-4-5... ascending reps:
Pull Up
Turkish Get Up, total reps

*30 Double Unders after each round.

Scale 1-2x Barbell Body Row for Pull Ups in WOD.

(On TGU, these are TOTAL reps - split the reps between hands as you see fit)

Monday Oct 19, 2020

Head to Toe

Twice thru:
5-10 Deadlifts
5-10 Front Squats
5-10 Dive Bomber Push Ups
(18 minutes)
3 Front Squats (:03 lower)

Practice:
Kip Swings
Toes to Bar
Overhead Squats (empty bar)
15 minute AMRAP:
10 Overhead Squats
10 Toes to Bar
500m Run

Choose an Overhead Squat weight that allows for unbroken sets each round.

Saturday Oct 17, 2020

Head to Toe Warm up

Twice thru:
50m Side Shuffle
10 Push Ups
10 Sit Ups
10 Air Squats

Practice: Deck Squats
In teams of two,
Working 3:00/ 3:00 x4 rounds:

Bear Crawl 25m
Walking Lunge 25m
Back pedal 50m
Run 100m

With time remaining, AMRAP of:
Deck Squats + Push Ups (1:1)

(or 1:1:1 Air Squats, Push Ups, Sit Ups)

Friday Oct 16, 2020

Head to Toe Warm up

Twice thru:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
Stretch wrists between sets
(18 minutes)
1 Squat Clean
1 Split Jerk

Practice between rounds:
Handstand Push Ups
Three rounds for time:
10 Handstand Push Ups
15 Deadlifts
400m Run

Thursday Oct 15, 2020

Head to Toe Warm up

Once thru:
Row 1:00 // Toe-Heel Hop 1:00
15 Air Squats
15 Push Ups
15 Hollow Rocks
(10 minutes)
4 Feet Up Roll Around
3-5 Dips
5-10 straight arm pull over (very light weight)
Row 1:30 @ WOD pace.
12 minutes, hold a pace:
Rowing, for meters

Rest 4:00

12 minute quality movement:
100m Farmers Carry (2x weights)
:30 Handstand Hold
:30 Hang
5 Ring Dips

Wednesday Oct 14, 2020

Head to Toe Warm up

Once thru:
15 Push Ups
15 Air Squats
15 Hollow Rocks

Right into drills...
(10 minutes)
3-5 Box Jumps
3-5 Pull Ups
Hang :30
50 High Knee Single Unders
5 minute AMRAP:
5 Pull Ups
10 Push Ups
100 Single Unders

Rest 2:00

5 minute AMRAP:
10 Box Jumps
10 Sit Ups

Rest 2:00

5 minute AMRAP:
5 Pull Ups
10 Push Ups
100 Single Unders

Rest 2:00

5 minute AMRAP:
10 Box Jumps
10 Sit Ups