Gym WODs

Monday Apr 27, 2020

10-minute warm up

3x thru: 3-point touch (hand-hand-foot)

2x thru:
10 Push Ups
10 Sit ups
10 Air Squats
(3-4 rounds)
Duck Walk 20FT
20 Double Unders
3/3 Hang Power Cleans
3/3 Windmills
10 rounds for time:
30 Double Unders
10 DB Hang Power Clean
10 Push Ups

Choose a rep scheme (and weight) for each movement that allows for unbroken reps the whole time.

Saturday Apr 25, 2020

10 minute head to toe

10 90/90 Rotations
10 Active Pigeon

Twice thru:
10 Jumping Lunges
10 Push Ups
10 Dead Bugs
(3 rounds of practice)
3-5 reps on each arm:
Windmill (lower or upper hand)
Snatches
Squat Cleans
Split Jerks

Jog 50m out
Super Mario 50m back
"4 Stations"
1) 5-4-3-2-1 DB Windmills
2) 5-4-3-2-1 DB Snatches
3) 5-4-3-2-1 DB Squat Cleans
4) 5-4-3-2-1 DB Split Jerks

After each set:

50/50m Side Shuffle L/R
100m Backpedal

Friday Apr 24, 2020

10 minute head to toe

10 Squatting Knees over Toes
10 L-sit to Tabletops

Twice thru:
10 Push Ups
10 Hollow Rocks
20 Lunges
(3-4 rounds)
5-10 reps of each:
Push Ups
Single Leg Good Mornings
KB Swings

50-100 Single Unders after each round.
Four rounds:
200 Single Unders
Push Ups
Kettlebell Swings

Choose a push up count that you think you can hit for all three rounds.

Match the number of KB Swings. (see video for how to swing other objects)

(Choose a variation of push ups that allows for 20+ each round - this is a stamina building WOD)

Repeat from 4/1

Thursday Apr 23, 2020

10 minute head to toe

10 Wrist Push Ups
30 Downward Dog Bounces

Twice thru:
10 Push Ups
10 Superman Extensions
20 Lunges
3-4 rounds:
7/7 Diagonal Stretch + :10
10 Hollow rocks
:30 HS hold (your variation)
50/50m Karaoke
"Four corners"
Farmers Carry (from one cone to the next)
Run (around all 4 cones)
:45 Handstand Hold

Options for HS Hold:
Wall-facing or Tree-facing Handstand
Headstand
Crow
Side Plank (each side)

Wednesday Apr 22, 2020

10 minute head to toe

10 Active Pigeon + :10
10 90/90 Rotations

Twice thru:
10 Push Ups
10 Superman Extensions
15 Air Squats
3-4 rounds:
5-10 Dive-bomb Push Ups
10 Squatting thoracic Rotations
3/3 DB Overhead Squats
100m Run
100m Backpedal
Rest 1:00
15 minute AMRAP:
8/8 Dumbbell Overhead Squats
200m Run

Tuesday Apr 21, 2020

10 minute head to toe

10 Wrist Push Ups
10 L-sit to Table Top

Twice thru:
10 Push Ups
10 Superman Extensions
15 Air Squats
3-4 rounds:
5 reps each arm:
Windmills
Press
Bent Over Rows

Then,
8-10 Bounding jumps
4 rounds for time:
20M Broad Jump
20 Push Ups
20M Bear Crawl / HS walk
20 Dumbbell Bent Over Rows

Monday Apr 20, 2020

10 minute head to toe (week of Apr20)

3-point touches w/ hand-hand-foot (x5 each side)

Twice thru:
10 Push Ups
10 Sit Ups
15 Air Squats
3-4 rounds through:
5-10 reps of each:
Deadlift
Sit Ups
Box Jump
Thrusters

Then,
Sprint 100m
Jog/ Walk back

Rest 1:00 then repeat

Each round get to very high intensity and allow a full recovery.
"Support Your Local Box WOD #3"

For time:

50 Dumbbell Deadlifts
50 AbMat Sit Ups
50 Box Step Ups
50 Dumbbell Thrusters

♀ 35 lb. DBs, 20-in. box
♂ 50 lb. DBs, 24-in. box

Note:
If performing the workout as prescribed, the deadlift requires
two dumbbells while the thruster only requires one.

Saturday Apr 18, 2020

Three rounds:
5-10 Handstand Kick Ups
20 FT Handstand Walk OR Cartwheel
5 Broad Jumps

50m Build up to 60-70% sprint effort
50m Jog back
"4 Trips"
20m Bear Crawl
40m Handstand Walk
60m Broad Jump
80m Walking Lunge

After each round:
1. Run back to the starting line.
2. Run 100m + Farmer's Carry 100m (or vice versa)

Friday Apr 17, 2020

Three rounds:
Complete the complex on each arm with your DB:
5 Windmills
5 Deadlifts
5 Front Squats
5 Push Presses

Between L/R arm:
5-10 DB Russian Swings

Between full rounds:
100m Run
100m Backpedal
15-12-9 reps for time:
Dumbbell Push Press, L-arm
Dumbbell Russian Swings
Dumbbell Push Press, R-arm
Dumbbell Squats

Rest 1:30

12-9-6 reps for time:
Dumbbell Push Press, L-arm
Dumbbell Russian Swings
Dumbbell Push Press, R-arm
Dumbbell Squats

Rest 1:30

9-6-3 reps for time:
Dumbbell Push Press, L-arm
Dumbbell Russian Swings
Dumbbell Push Press, R-arm
Dumbbell Squats

Thursday Apr 16, 2020

Three rounds:
7/7 Diagonal Stretch + :10 hold
20-30 Push Ups (not to failure)
200m Run
25 minutes: Run as far as possible.

Take your timer and set it for 12:30.

Run any pattern/ path at a sustainable pace until you hear the alarm.

Then, reset the timer, turn around and try to make it back to your starting point before the timer goes off again.

Use a running tracker to measure your total distance.

Repeat from 3/26