Gym WODs

Saturday Jul 25, 2020

10-minute drills

Twice thru:
10 Push Ups
10 Sit Ups
10 Squats to Balls of Feet
(2 rounds)
Max Hang from Rings
Squat/ Pistol Hold 1:00 total
2-3 Cossacks Squats
3-5 Toes to KB
300m Jog
For time:
Lake Run
16 Toes to Rings (or Toes to KB)
16 Cossacks Squats
Lake Carry
16 Toes to Rings
16 Cossacks Squats
Lake Run
16 Toes to Rings
16 Cossacks Squats
(Lake Carry)

Partition the Toes to Rings and Cossacks Squats as needed.

Friday Jul 24, 2020

10-minute drills

Twice thru:
10/10 Single Leg DL
10 Push Ups
10 Sit Ups
(3 rounds)
8/8 KB Bent Over Rows
6-8 KB Push Ups
100 M Side Shuffle
Rest 1:00
For time:
600m Run
50 KB Deadlifts
Max Unbroken Push Ups
400m Run
30 KB Deadlifts
Max Unbroken Push Ups
200m Run
20 KB Deadlifts
Max Unbroken Push Ups

Mark your time and total reps.

Thursday Jul 23, 2020

10-minute drills

Twice thru:
5/5 Lizard Push Ups (https://youtu.be/_gpsrtD9YbI)
10 Squats to Balls of Feet
10 Sit Ups
(2 rounds)
3/3 Turkish Get Ups
:30 Headstand/ Handstand Practice
Lizard Crawl Practice (https://youtu.be/hMKY_s0Caok?t=18)
20 minute AMRAP:
40FT Lizard Crawl
40FT Duck Walk
:40s Handstand
40FT Bear Crawl
40FT Broad Jump
:40s Headstand

(https://youtu.be/hMKY_s0Caok?t=18)

Wednesday Jul 22, 2020

10-minute drills

With PVC:
10 Clean Shrugs
5 Front Squat
5 Push Press
5 Thrusters
5 Power Cleans
Rotate every 12-15 minutes:

A) 8 rounds:
1 Power Clean
1 Front Squat
1 Thruster

B) 3-4 rounds:
3-5 DB Press
3-5 DB Bent Over Rows
8-10 DB Single Leg DL

Each arm.

C) 3-4 rounds:
10/10 Squatting Thoracic Rotations
10/10 Lateral Hops
20 Plank Shoulder Touches

Saturday Jul 18, 2020

10-minute head to toe

Twice:
3-point touches, x2 thru each leg
3-point squats, x2 thru each leg
10 Hollow Rocks
10 Push Ups
(12 minutes)
Soccer Ball Drills
-overhead, backward, dribble practice
24ft Duck Walk
3-point Squats
Four rounds for time:
Overhead Soccer Ball Toss 50m
Backward Soccer Ball Toss 75m
Soccer Ball Dribble 100m
Air Squats (10-20-30-40 reps)

Each round ends with Air Squats and they grow by 10 reps each round.

Friday Jul 17, 2020

10-minute head to toe

Twice:
20 KB Around the Worlds
10 Sit Ups
5/5 KB Single Leg DL
(3 Rounds)
1:00 L/R Balance
3-5 KB Cleans, L/R
5-8 KB Push Ups
Double Under Practice
15 minute AMRAP:
5-10-15-20-25-30-35... reps of:
Sit Ups
Push Ups
Kettlebell/ Dumbbell Cleans
Double Unders (2x)

Get as far as you can in 15 minutes.

Score is total reps.

Thursday Jul 16, 2020

10-minute head to toe

Twice:
5/5 Bulletproof Shoulders
5/5 Handstand Kick Ups
16 Lunges
(3 rounds)
10 Tennis Ball Balance Get Ups
3-4 Bounding Broad Jumps
3-4 Cartwheels
100m Out & Back Tennis Ball Toss, L/R arm
20 minute AMRAP:
300m Shoulder Carry
25m Broad Jump Bounding
25m Bear Crawl
25m Walking Lunge
25m Cartwheel

Wednesday Jul 15, 2020

10-minute head to toe

With PVC:
10 Dislocates
10 Hang Snatch Shrugs
10 Snatch Push Press
10 Overhead Squats
10 Hang Power Snatch
-rest-
10 Hang Squat Snatch for practice
Spend 12 minutes at each station:

A) 8-10 rounds:
2 Hang Squat Snatch

B) 3-4 rounds:
5/5 Dumbbell Overhead Squat
5/5 Dumbbell Bent Over Row
:60 Squat/ Pistol Hold

C) 3-4 rounds:
8 Standing Vertical Jumps
8 Squatting PVC Dislocates
:30 Hollow Body Overhead Hold

Note:
If you don't have access to a Barbell for Part A you have two options:
1) Complete 8-10 Rounds of 5 Hang Squat Snatch with PVC and work speed under the bar.
2) Complete 8-10 rounds of 3/3 Dumbbell Hang Squat Snatch