Gym WODs

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.

Head-to-toe

Twice thru:
5-10 Deadlifts
5-10 Front Squat
5-10 Push Ups
5-10 Hollow Rocks

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

Add weight to last week.

Strength B:
(12 minutes of continual work)
2-4-6-8-10... reps of:
Single Leg Deadlift L-leg
Single Leg Deadlift R-leg

1-2-3-4-5... reps of:
Cossacks Squat, L-leg
Cossacks Squat, R-leg

:30 Hollow Body Hold

Monday Sep 07, 2020

Strength WOD @ Gym:
Twice thru:
5 reps each,
Deadlift
Bent Over Row
Hang Power Clean
Front Squat
Push Press
Split Jerk

(20 minutes)
1 Power Clean
2 Push Press
2 Split Jerks

Every other round:
3-5 Pull Ups

Conditioning WOD @ Park:
Twice thru:
3/3 Turkish Get Ups
10 Kettlebell Swings
10 Push Ups
50m Jog
50m Backpedal

13 minute AMRAP:
Run 400m
10-20 Kettlebell Swings
10-20 Push Ups

Saturday Sep 05, 2020

Head to toe

50 Soccer Ball Juggles

Twice thru as a group:
5/5 HS Kick Ups
5/5 Cartwheels
10/10 Single Leg DL
10 Hollow Rocks

(2 rounds)
HS Walk/ Cartwheel Practice 20FT
10 KB Swings
100m Run + Backpedal
50 Soccer Ball Juggle

Working in Teams of 2-3,
25 minute AMRAP:
40FT Handstand Walk
10-20 Kettlebell Swings
50m Soccer Ball Dribble

Substitutes:
-40FT Cartwheel or Bear Crawl for HSWalk

Friday Sep 04, 2020

Skill work
WOD

Head to toe

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

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.

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

Strength B:
(15 minutes)
3 Clean Shrugs
3-5 Dips // 5-10 Push Ups

Track your weight, reps and movement variation.

Thursday Sep 03, 2020

Head to toe

Twice thru:
10 Bent Over Row
10 Push Ups
10 Hollow Rocks

(15 minutes)
8 Bent Over Rows (:03 pause @ top)
4 Tennis Ball Get-Down-Roll-Around

Familiarize yourself with WOD movements

20 minute AMRAP:
Turkish Get Ups (L&R)
:30 Hang
Handstand Push Ups
100m Racked Carry

(Build reps by 1 on the HSPU and TGU each round).

Wednesday Sep 02, 2020

Head to Toe

Twice thru:
Row 1:00/ Step up 1:00
10 DB/ KB Deadlifts
10 Push Ups
10 Sit Ups

(2 rounds)
:30/30/20/20/10/10 Pistol Hold
8/8 Lower arm Windmill
10/10 One Arm KB Swings

Part A:
12 minute AMRAP:
10-20 Push Ups
10-20 Step Ups
:60 Calorie Row

Rest 3:00

Part B:
12 minute AMRAP:
10-20 One Arm DB/KB Deadlifts
10-20 Sit Ups
10-20 Air Squats

Aim to keep the same rep-count for each movement across all of your working sets.

Your score is the total number of reps for all 6 movements.

Park/Home WOD Substitutions:
-Single Unders / 10 instead of calorie row.

Tuesday Sep 01, 2020

Head to toe

Twice thru:
5-10 Front Squats
5-10 Bent Over Rows
5-10 Strict Press

(18 minutes)
5 Front Squat (:03 pause @ bottom)
3-5 Pull Ups
:30 Hang

Clean FS from the floor.

Build to a medium weight and stay there for all working sets.

Record your weight and number of sets.

Park/ Home Strength:
(4 rounds)
5 DB Front Squats (:05 lower, :05 Pause)
8/8 DB Bent Over Row
100m Farmer Carry

12 minute AMRAP:
1-2-3-4-5... ascending rep scheme:
DB/ KB Overhead Lunge L&R, Overhead Squat, L-arm
DB/ KB Overhead Lunge L&R, Overhead Squat, R-arm
Broad Jump Out
Broad Jump Back

*20 Plank Shoulder Touches after each round.

Monday Aug 31, 2020

Head to toe

Twice (PVC, then bar):
5-10 Bent Over Rows
10 Push Press
5 Split Jerks
30 Lateral Hops Over Bar

(18 minutes)
3 Push Press
3 Split Jerks
Double Under Practice

-rest as needed between sets-

Use the entire 18 minutes and record your sets and weight for the barbell.

Park/ Home Strength:
(4 rounds)
5/5 DB Split Jerk
5/5 DB Overhead Windmill
Double Under Practice

4 rounds for time:
10 Burpees
15 Hollow Rocks
20 Dumbbell Push Press
50 Double Unders

Substitutions:
-30 Lateral Hops Over DB for DU

Saturday Aug 29, 2020

Head to toe

Twice thru:
10 Push Ups
10 Medicine Ball Squats
10 Sit Ups

Practice:
-Medicine Ball Support
-to... Medicine Ball Push Up
-to... Medicine Ball Lounge Chair
-and back.

(2 rounds)
5-10 Tree Balls
50m Medicine Ball Run
5-10 Medicine Ball Push Ups
50m Medicine Ball Keg Toss
5-10 Medicine Ball Sit Ups
Rest 1:00

20 minute AMRAP:
10-20 "Tree Balls"
50m Keg Toss
10-20 Medicine Ball Push Ups
50m Keg Toss
10-20 Medicine Ball Sit Ups
300m Medicine Ball Run

Choose a rep-count that allows you to complete your sets unbroken for the entire WOD.