Gym WODs

Thursday Jun 25, 2020

Head to toe
-mix in 1:00 Jumping rope (x3)

Twice thru:
10 Push Ups
10 Lunges
10 Hollow Rocks

(2 rounds)
30-30-20-20-10-10 pistol hold L/R
5/5 Handstand Kick Ups
Hang/ Swing :30
250 Single Unders

20 minute AMRAP:
TGU, L-arm
20FT Handstand Walk
1:00 Swinging/ Hanging
TGU, R-arm
20FT Seal Walk
1:00 Squat Hold

TGU rep scheme (1 rep round 1, 2 reps round 2, 3, 4, 5...)

Swinging/ Hanging variations (forward & back, side-to-side, circular, dead hang...). Get the full minute of stress on the hands, even if you have to assist with feet.

Squat hold can be 2-feet, narrow stance, Pistol holds, Horse stance (eee!), cossacks, etc. Get creative! :-)

HS walk options: Kick Ups, x3/3, 3/3 Cartwheels, 20FT lateral wall walk

Wednesday Jun 24, 2020

(Set up a barbell in the Rack)

Head to toe

Two rounds:
5-10 Back Squats
10 Push Ups
10 Ring Rows

(12-15 minutes)
Build up to the Back Squat weight for the WOD

Every other round:
Row 1:00 @ recovery pace

*Determine your row pace for the WOD.

20 minutes to complete:
3 Back Squats
2:00 Row
3 Back Squats
2:00 Row
3 Back Squats
2:00 Row
3 Back Squats
2:00 Row
3 Back Squats

This workout is similar to last week, but MUCH different demands on the rowing.

Add a small amount to last week's squat and pace yourself on the first few rows.

Tuesday Jun 23, 2020

Head to toe

10/10 Single Leg Deadlift
8 PVC Power Snatch
8 PVC Overhead Squats
8 PVC Snatch Push Press

(13 minutes)
2 Power Snatches

After each round:
50 FAST single unders

15 minute AMRAP:
100 Single Unders
10 Kettlebell Swings, L-arm
10 Sit Ups
100 Single Unders
10 Kettlebell Swings, R-arm
1:00 Plank

Monday Jun 22, 2020

10-minute toes to head

Twice thru:
5/5 Windmill, unweighted
10 Push Ups
10 Air Squats

(12 minutes/ 3 rounds)
5/5 Overhead Windmill

After each round, 5 reps each quickly:
Toes to Bar
Wall Balls
Dips
Ring Rows

Then, walk outside for recovery

18-15-12-9-6 UNBROKEN reps for time:

Toes to Bar
Wall Balls
Dips
Ring Rows

Choose movement variations and weights that keep unbroken reps a reasonable challenge.

Rest as needed between movements and rounds in order to complete every set unbroken.

Breaks outside between sets are encouraged as needed.

@ home modifications:
V-ups
Weighted squats
Push Ups (1-2x)
Bent Over Rows

Head to toe

10 Squatting Thoracic Rotations
10 Single Leg Deadlifts, each side

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

B) Every 1:30 x8 rounds:
2 Power Clean + Split Jerk

*Add to last week if you were here.

C) Every 3:00 x5 rounds rounds:
1 Power Clean
3 Front Squats @ 33X1 tempo

D) Two rounds:
1:00 Pigeon Pose, L/R
8 Jefferson Curls

Friday Jun 19, 2020

Head to toe
-Include 3x rounds of 1:00 Jump Rope

Two rounds:
10 PVC Overhead Squats
10 Push Ups
10 Scapular Pull Ups

(13 minutes)
3-5 Overhead Squats
3-5 HSPU
Jump Rope 1:00

Build up to OHS weight and get elevate the heart rate.

Every 6:00 x4 rounds:
5-10 Handstand Push Ups
5-10 Overhead Squats
Run 400m

Complete the HSPU and OHS in any order.

Track your total reps, weight and times.

Thursday Jun 18, 2020

(Grab a barbell)
Head to toe

Once thru x7 reps each:
Hang Clean Shrugs
Hang Power Cleans
Front Squats
Push Press

(2 rounds/ 12 minutes)
:30/30/20/20/10/10 Pistol Holds
5 Hang Power Cleans
Deck Squat Practice

25 minute AMRAP:
8 Hang Power Cleans
8 Deck Squats
100m Farmers Carry (2x KB)

Wednesday Jun 17, 2020

Head to toe

Two rounds:
10/10 Single Leg Deadlifts
10 Push Ups
10 Ring Rows

(12 minutes)
Back Squat x5*

Every other round:
Row 1:00 @ recovery pace

Build to Back Squat weight for WOD.

Over 20 minutes, complete 4 rounds:
Back Squat x5
Row :90

Score is the load + distance of all 4 rounds.

Add individual round weight/ distance to comments.

Tuesday Jun 16, 2020

(Grab a barbell)
Head to toe

Then:
5 Snatch Push Press
5 Overhead Squats
5 Hang Snatch Shrugs
5 Hang Power Snatches
5 Overhead Squats, again

(13-15 minutes)
2 Hang Power Snatches*

Every other round:
75 Single Leg Hops + :30 Balance each side (eyes closed)

*Add weight to last week.

5:00 AMRAP:
5 DB Hang Power Snatch, L-arm
5 DB Hang Power Snatch, R-arm
10 Walking Lunges, unweighted
100 Single Unders

Rest 2:30

5:00 AMRAP:
5 DB Hang Power Snatch, L-arm
5 DB Hang Power Snatch, R-arm
10 Walking Lunges, unweighted
100 Single Unders

Rest 2:30

5:00 AMRAP:
5 DB Hang Power Snatch, L-arm
5 DB Hang Power Snatch, R-arm
10 Walking Lunges, unweighted
100 Single Unders

Pick up where you leave off each round.

Monday Jun 15, 2020

Head to toe

2x thru:
10 Push Ups
10 Ring Rows
10 Lunges, each

(10 minutes)
Build to Push Press weight for 5 reps.

Every 1-2 rounds:
5 Muscle Up Transitions or 5 Scapular Pull Ups
5 L-sit to Table Tops

Determine your Muscle Up / Pull Up / Dip variation for WOD.

Every 4:00 x6 rounds:
5 Push Press
2-5 Muscle Ups, unbroken
:30 L-sit

Track weight, MU reps and L-sit variation.

(Sub 5-10 Pull Ups & Box Dips for Muscle Ups)

Recover between rounds.

@ home variation:
Every 4:00 x6 rounds:
5 DB Strict Press, each arm
5/5 DB Bent over Row :03 pause at top
:30 L-sit