Gym WODs

Thursday Aug 06, 2020

10-minute warm up

Twice thru:
10 Push Ups
5 L-sit to Table Top
10 Lunges each leg
(Two rounds)
10 Lizard Push Ups (from Squat)
5/5 Single Leg Bounding Practice
100m Jog
50/50m Side Shuffle
25 minute AMRAP:
10 Lizard Crawl Steps (+ push up)
:30 L-sit
10 Single Leg Bounding, L-leg
:30 Single Leg Balance
10 Single Leg Bounding, R-leg
:30 Single Leg Balance
200m Farmers Carry

Wednesday Aug 05, 2020

10-minute warm up

Once:
10/10 Single Leg DL
10 Air Squats
10 Push Ups
Rotate every 12-15 minutes

Part A: Every :60 complete:
2 Hanging Clusters (Clean + Thruster)

Part B: Four rounds:
3/3 Turkish Get Up (go heavy for you)
20 Lateral Jumps

Part C: Four rounds:
5/5 Bent Over Row with :05 lower on each rep
20 Steps Tennis Ball Cat Crawl

Tuesday Aug 04, 2020

10-minute warm up

Twice thru:
10 Air Squats
10 Push Ups
10 Hollow Rocks
(2 rounds)
Jog 300m
5-10 of each:
Pull Ups
Push Ups
Air Squats
KB Swings
Every 1:30 x8 rounds:
3-5 Pull Ups
5-15 Air Squats

Rest 2:00

Every 1:30 x8 rounds:
5-15 Push Ups
5-15 Kettlebell Swings

For each movement pair, decide on a rep scheme to maintain throughout the full 8 rounds.

Complete all 8 rounds with one pair of moves, rest 1:30, then begin the second pair of moves for 8 rounds.

Monday Aug 03, 2020

10-minute warm up

Twice thru:
10/10 Single Leg Deadlift
10 Sit Ups
10 Push Ups
(Three rounds)
5/5 Dumbbell Snatch
5/5 Overhead Lunge
50m Jog
50m Backpedal
50 Soccer Ball Juggles
15 minute AMRAP,
using 10-20-30-40... rep scheme:

Dumbbell Snatch (+50m Overhead Carry)
Sit Ups

100m Soccer Ball Dribble after each Round

(Ex: Complete the 10 DB Snatches split between two arms and then walk 50m overhead. Switch hands any time. Then 10 Sit Ups. Then 100m Soccer Ball Dribble. 20 DB Snatches + 50m OH carry, 20 Sit Ups, 100m Soccer Ball Dribble... etc)

Saturday Aug 01, 2020

10-minute warm up

Twice:
10 Air Squats
10 Push Ups
10 Sit Ups
(2 rounds)
5 Toes to Dumbbell
5/5 Bent Over Rows
5 Tree Balls
3 Keg Toss Max Attempts
3/3 Shovel Toss
50 Lateral Hops
20 minute AMRAP:
10 Toes to Dumbbell
15 Tree Balls
10 Bent Over Rows, L-arm
10 Bent Over Rows, R-arm
50m "Keg" Toss
50m "Shovel" Toss
150 Single Unders

Thursday Jul 30, 2020

10-minute warm up

Twice:
10 Lunges, each leg
5/5 Handstand Kick Ups
10 Push Ups
(2 rounds)
50x Juggle attempts
3/3 Cartwheels
5/5 OH Soccer Ball Squats
"Frag" toss practice
20 minute AMRAP:
50m Soccer Ball "Frag" Toss, L-arm
50m Soccer Ball "Frag" Toss, R-arm
10x Overhead Ball Squat, L-arm
10x Overhead Ball Squat, R-arm
10x Cartwheels
50x Soccer Ball Juggles

Wednesday Jul 29, 2020

10-minute warm up

With PVC:
10 Clean Shrugs
5 Power Cleans
5 Front Squats
5 Push Press
5 Thrusters
3 Clusters
Rotating every 15 minutes.

A) 8 rounds:
2 Clusters

(Cluster = Clean + Thruster)

B) 5-4-3-2-1 reps each arm:
Overhead Windmill
Bent Over Row (:03 pause at ribs)

C) 3 rounds:
10/10 Lateral Hops
20 Steps Cat Crawl with PVC (partner help)

Tuesday Jul 28, 2020

10-minute warm up

Twice thru:
10 Push Ups
10 Bent Over Rows
10 Hollow Rocks
(3 rounds)
3-5 Skin the Cats
1 TGU + 2 PP + 20 FT OH Carry, each arm
100m Jog
Five rounds for time:
8 Pull Ups
8 DB Push Press, L-arm
40 FT Overhead Carry
8 DB Push Press, R-arm
40 FT Overhead Carry
12 Hollow Rocks

Monday Jul 27, 2020

10-minute warm up

Twice thru:
10 KB Clean Shrugs
10 Hollow Rocks
10 Push Ups
(3 rounds)
3-5 KB Squat Cleans, each arm
3-5 KB Windmills, each arm
30 Single Leg Hops + :30 Balance (eyes closed), each leg
15 minute AMRAP:
2-4-6-8-10... ascending reps of:

Kettlebell Squat Clean, L-arm
50m Farmers Carry
Kettlebell Squat Clean, R-arm
50m Farmers Carry
150 Single Unders