Gym WODs

Saturday Sep 19, 2020

Head to Toe

Twice thru:
10 Push Ups
10 Sit Ups
10 Air Squats

(2 rounds)
Backpedal 25/25m
Side shuffle 25/25m
5-10 Tree Balls
5-10 Medicine Ball Sit Ups
Keg Toss 25/25m

For time:
10-30 Tree Balls
10-30 Medicine Ball Sit Ups
10-30 Burpees
Lake Run
10-30 Tree Balls
10-30 Medicine Ball Sit Ups
10-30 Burpees
Lake Run
10-30 Tree Balls
10-30 Medicine Ball Sit Ups
10-30 Burpees

Choose a rep scheme for all three movements (same for all three), and stick with it for the entire WOD.

You should be able to remain unbroken and steadily moving the entire time.

Head to Toe

Twice thru:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
10 Push Ups

Strength A:
(18 minutes)
1 Clean Shrug
1 Power Clean
1 Squat Clean

Take the first 6-8 minutes building up to a medium weight.

(Add weight to last week if you were here).

Then drill the 3 moves at the same weight for the remaining time.

Strength B:
(10 minutes)
5-10 ring dips, unbroken
10 Kettlebell Cleans
30 double unders

Rest as needed after each round to keep quality high.

Thursday Sep 17, 2020

Head to Toe

Twice thru:
5-10 Bent Over Rows
5-10 Strict Press
5/5 Barbell Lunges

(13 minutes)
5-8 Bent Over Rows (:02 Pause @ Top)
4 Feet-Up-Roll-Around

Three rounds, max reps:
2:00 Weighted Carry (out)
2:00 Weighted Carry (back)
2:00 Box Step Ups
2:00 Sit Ups

Track your weight and reps.

(RX+ option: add weight to either box step ups and/or complete "Turkish Sit Ups").

For the carry, set a timer for 2:00 and walk out in one direction (not a loop). When the timer goes off, reset the clock and turn around and make it back to the gym before it sounds again.

Weighted Carries can be Suitcase, Racked or Overhead. Switch hands/ styles as needed.

Wednesday Sep 16, 2020

Head to Toe

Once thru:
Row 1:00/ Box Step Up 1:00
15 Push Ups
15 Hollow Rocks
10/10 Single Leg Deadlifts

(2 rounds - 10 minutes)
:30/30 :20/20 :10/10 Pistol Hold
:30 Handstand Hold

Practice HSPU and OH Windmills

Workout of the Day A:
10 minute AMRAP:
1-2-3-4-5... ascending reps of:
Strict Handstand Push Ups
Overhead Windmill, L-arm
Overhead Windmill, R-arm

*100 Single Unders after each round.

(Rest 4 minutes between)

Workout of the Day B:
Row 10 minutes for max distance

(Aim to keep the Row at a sustainable pace - especially if you complete part B first)

@ Home WOD B:
Run 10 minutes for max distance

(Set a timer for 5:00 and run out in one direction. When the timer sounds, reset and make it back to your start point before the 5:00 is up. Consider using a Running App to track your total distance.)

Tuesday Sep 15, 2020

Skill work
WOD

Head to Toe

Twice thru:
5-10 Deadlifts
5-10 Front Squats
10 Push Ups

Strength A:
(18 minutes)
5 Front Squats (:03 pause @ bottom)
Hang :45

Every other round:
15-25 Push Ups

Strength B:
(12 minutes)
1-2-3-4-5... reps of:
Cossacks Squat, L-leg
Cossacks Squat, R-leg

2-4-6-8-10... reps of:
One Arm Kettlebell Swing, L-arm
One Arm Kettlebell Swing, R-arm

*20 Plank HIP touches after each round.

Monday Sep 14, 2020

Head to Toe

Twice thru:
5 Bent Over Rows
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Split Jerks

Hang 1:00 just once between rounds.

(18 minutes)
(2x) 1 Power Clean + 1 Push Press + 1 Split Jerk
3-5 Pull Ups

Every other round:
30 Lateral Hops

Four rounds for time:
10 Push Press, unbroken
12 Toes to Bar
400m Run

Choose a weight that keeps the Push Press challenging, but unbroken.

Saturday Sep 12, 2020

Head-to-toe

Twice thru:
10/10 Single Leg DL
10 Air Squats
10 Push Ups

(Once through - get heart rate up)
100m Jog
100m Back Pedal
5/5 Thrusters
10 Sit Ups
50/50m Suitcase carry
5/5 Thrusters
10 Push Ups

Part A:
Complete in teams of 2-3,
12 minute AMRAP,
3-6-9-12-15... ascending reps of:
DB/KB Thrusters
100m Suitcase Carry

(Rest 3:00 between AMRAPs)

Part B:
Complete in teams of 2-3,
12 minute AMRAP,
5-10-15-20... ascending reps of:
50m Run
50m Backpedal
Sit Ups
Burpees

Friday Sep 11, 2020

Head-to-toe

Twice thru:
5 Clean Shrugs
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Good mornings

(18 minutes)
1 Clean Shrug
1 Power Clean
1 Squat Clean

Take the first 6-8 minutes building up to a medium weight.

(Add weight to last week if you were here).

Then drill the 3 moves at the same weight for the remaining time.

For time:
10-8-6-4-2 reps of:
Strict Handstand Push Ups

10 Sumo Deadlifts after each round.

Track your time, load and HSPU variation.

Thursday Sep 10, 2020

Head-to-toe

Twice thru:
5-10 Bent Over Rows
5-10 Push Press
10 Air Squats

Review Get-Down-Roll-Around
-no elbows touching ground

(15 minutes)
5-8 Bent Over Rows (:02 pause @ top)
4 Get-Down-Roll-Arounds

Practice:
3-5 Deck Squats
Handstand

20 minute AMRAP:
Farmers Carry (2 different weights)
10 Deck Squats
:30 Hang
:30 Handstand

Wednesday Sep 09, 2020

Head-to-toe

Once thru:
Row 1:00 or Step Up 1:00
15 Push Ups
15 Air Squats
15 Sit Ups

(2 rounds - 10 minutes)
:30/30 :20/20 :10/10 Pistol Holds
5 Box Dips
5 Pull Ups
20 Plank Shoulder Touches

Workout of the Day - A:
12 minute AMRAP:
1:00 Plank
2:00 Row

Log the total number of meters completed.

Rest 4:00

Workout of the Day - B:
12 minute AMRAP
3-5 Pull Ups
5-10 Box Dips
10-20 Step Ups

Choose a rep-scheme or movement variation that keeps you consistently moving for the entire WOD.