Gym WODs

Saturday Jun 13, 2020

A) Once thru:
10 Reverse PVC dislocates
10 Squatting Thoracic Rotations

:30 Hold in Jerk Catch each side L/R

10 Single Leg Deadlifts, each side
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 4:00 x3 rounds:
1 Power Clean
3 Front Squats @ 33X1 tempo

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

Friday Jun 12, 2020

Head to toe warm up

Twice thru:
5 Pike HSPU
10 Ring Rows
10 Lunges
(3 rounds)
30-30-20-20-10-10 Pistol Hold
10 Scapular Push Ups
10 Scapular Pull Ups
3-5 HSPU
10-8-6-4-2 reps for time:
Pistols, L-leg
HSPU, strict
Pistols, R-leg
Pull Ups, strict

*Try to complete your pistol sets without ever allowing the non-squatting leg to touch the floor.

Thursday Jun 11, 2020

Head to toe warm up

Twice thru:
10 Push Ups
10 Ring Rows
10 Air Squats
(3 rounds)
5/5 Overhead Windmill
10 Kip Swings
3-5 Pull Overs
OR
3-5 Skin the Cats
20 minute AMRAP:
100 Single Unders
5/5 Turkish Get Ups
100 Single Unders
:45 HEADstand
100 Single Unders
5/5 Handstand Kick Ups
100 Single Unders
:45 Active Hang

Wednesday Jun 10, 2020

Head to toe warm up

Take 7:00 to build to Back Squat weight.

Every other round complete:
5 Pull Ups
10 Push Ups

(@home continued warm up: 2 rounds)
5/5 Split Squat
5/5 Bent Over Rows
10 Push Ups
Back Squat 5-5-5

*Add weight to last week.

After each round:
5-10 Box Step Ups
5-10 Pull Ups
5-10 Push Ups
7:00 AMRAP:
Row

Rest 3:00

7:00 AMRAP:
10 Push Ups
10 Hollow Rocks
10 Box Step Ups

Compare row to the WOD on 5/28.

Tuesday Jun 09, 2020

10-minute toes to head

As a group w/ empty barbell:
5 Reps each:
Snatch Push Press
Overhead Squat
Hang Snatch Shrug
Hang Power Snatch
Overhead Squat, again
(13 minutes)
2 Hang Power Snatch*

After every 2-3 rounds:
10 Kip Swings
200m Run

*Aim to catch jut slightly above parallel thighs. Keep weight moderate.

Then take 5 minutes:
Review technique as a group and establish appropriate weight for KB Snatches.
Four rounds for time:
15/15 KB Snatches
Run 400m

Choose a weight that allows you to complete all 30 reps without putting the KB down.

You may switch hands as much as needed.

Simple and effective. :-)

Monday Jun 08, 2020

Head to toe warm up

Two rounds:
10 Push Press
10 Hollow Rocks
10 Air Squats
(13 minutes)
Push Jerk x5

Every other round:
10 Scapular Pull Ups
100 Single Leg Hops (Toe-Heel, alternating rhythm)

*Build to a challenging set of 5.
18 minute AMRAP:
2 Rope Climbs
5 Push Jerks
100m Racked Carry

Use 60-70% of weight from the drills for Push Jerk.

Saturday Jun 06, 2020

A) Once thru:
10 Reverse PVC dislocates
10 Squatting Thoracic Rotations

:30 Hold in Jerk Catch each side L/R

10 Single Leg Deadlifts, each side
5 PVC Power Clean + Front Squat + Split Jerk

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

B) Every 1:30 x10 rounds:
2 Power Clean + Front Squat + Split Jerk

*Add to last week if you were here.

C) Three rounds:
5/5 Box Step Downs
5 Jefferson Curls

Friday Jun 05, 2020

Head-to-Toe warm up

10 reps ATW Push Ups, contralateral
(Three cycles)
Row or Jump rope 1:30

Twice thru fast:
2-3 Kip Swings
2-2 Pull Ups
5 Push Ups
7 Squats

Recover 1:30-2:00

Go through 3 cycles of elevating heart rate and playing with movements in WOD with a full recovery after each round.
"Cindy"
20 minute AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

Thursday Jun 04, 2020

Head-to-Toe warm up

5/5 Handstand Kick Ups
(Two rounds)
:60 Prayer Stretch
5/5 Windmills, overhead
:30 Handstand/ Headstand Hold
10 Scapular Push Ups
10 Scapular Pull Ups
20 minute AMRAP:
100m Overhead Carry
:60s Hang
100m Racked Carry
:45s Handstand
100m Farmers Carry
3/3x Turkish Get Ups

Wednesday Jun 03, 2020

Head-to-Toe warm up

Take 7:00 to build up to working Back Squat weight.

5/5 Single Leg DL after each set
Back Squat 5-5-5

After each set:
5 Kip Swings
7 Box Steps
Row 1:30 @ Recovery pace
5:00 AMRAP:
Row, meters

Rest 2:30

5:00 AMRAP:
5 Pull Ups
10 Box Step Ups

Rest 2:30

5:00 AMRAP:
10 Kettlebell Swings
10 Sit Ups

Score is total reps.