Gym WODs

Saturday May 09, 2020

10-minute head to toe

5 minutes arm swing drills

Review throwing mechanics - no tennis ball, x8 each arm
(10-15 minutes)
Partner Long-Toss 5-10 each arm
5 Dive-bomber Push Ups
7 Sit Ups
7 Air Squats
100m Jog
100m Backpedal
20 minute AMRAP:
100m Tennis Ball Toss, R-arm
15 Push Ups
15 Sit Ups
100m Tennis Ball Toss, L-arm
25 Air Squats

Friday May 08, 2020

10-minute head to toe

3-point touches x3 each way, alternating

3 reps each side as a group:
DB Deadlift
DB Front Squat
DB Push Press
DB Overhead Squat
4-3-2-1 each side:
Deadlift
Push Press
Overhead Squat
50/50 Single Leg Hops
"Inverted Park Diane"
For time:

21 DB Push Press L-arm
21 DB Push Press R-arm
21 Unweighted Single Leg DL, L-leg
21 Unweighted Single Leg DL, R-leg
210 Single Unders

15 DB Push Press L-arm
15 DB Push Press R-arm
15 Unweighted Single Leg DL, L-leg
15 Unweighted Single Leg DL, R-leg
150 Single Unders

9 DB Push Press L-arm
9 DB Push Press R-arm
9 Unweighted Single Leg DL, L-leg
9 Unweighted Single Leg DL, R-leg
90 Single Unders

*Unweight SL DL touch the ground directly in front of your toe, then stand to full extension.

Note how many rounds you were able to complete the SLDL sets unbroken without the help of the other foot. ;-)

Thursday May 07, 2020

10-minute head to toe

10/10 Windmill, unweighted
30 Downward Dog Bounces

Twice thru:
10 Dive-bomber Push Ups
10 Hollow Rocks
10 Deep Lunges
(3 rounds)
5/5 Windmills
30/30m Overhead Carry
20 Double Unders
Rest 1:00
3 rounds of:
3 minutes of Turkish get-ups
2 minutes of double-unders
1 minute of rest

Men: 16 KG kettlebell
Women: 8 KG kettlebell

Post total reps for each exercise to comments.

Repeat from 3/20

Wednesday May 06, 2020

10-minute head to toe

1x Circle Squat to Head to Floor Push Up
(2-3 rounds)
1x Circle Squat Head to Floor
7/7 Split Squat (unweighted)
50/50m Karaoke
Rest 1:00
Three rounds:
2-Attempt Max Push Ups
Lunges
Run (600-400-200m)

*2-Attempt Max Push Ups = 2 sets back to back for total reps. Then, match with the number of Lunges.

The run drops in distance each round 600m -> 400m -> 200m

Tuesday May 05, 2020

10-minute head to toe

1x Squat to Hands Circles

As a group:
5/5 Standing Bent Over Rows
3-5 Arm Swing Jumps
4-6 HS Kick Up Step Thru
(2-3 rounds)
3-5 Arm Swing Jumps
3-5 Broad Jumps
4-6 Handstand Kick Up Step Thru
15-20 Push Ups
15 minute AMRAP:
10 Bent Over Rows, L-arm
20FT Handstand Walk
20FT Broad Jump
10 Bent Over Rows, R-arm
20FT Handstand Walk
20FT Broad Jump

*Aim to keep the broad jumps as continual jumps for 20FT.

Monday May 04, 2020

10-minute head to toe

10 Squatting Thoracic Rotations, each way

As a group:
5/5 DB Racked/ OH Squat
5-10 Arm Swing Jumps
10 V-ups
10 Push Ups
(2-3 rounds)
5/5 DB Racked/ OH Squat
10 Arm Swing Jumps
10 V-ups
10 Push Ups
15-12-9 reps for time:
Dumbbell Overhead Squat, L-arm
V-Ups
Dumbbell Overhead Squat, R-arm

100m Side Shuffle & 100m Backpedal after each round.

Saturday May 02, 2020

10-minute warm up

10 Thread the Needles
10 Active Pigeon Pose + :10

Twice thru:
10 Push Ups
10 Sit Ups
10 Air Squats
(3 rounds)
50/50m Karaoke
50 Squat Bounces
50m Super Mario Jumps
50m Fast Run
10 DEEP Lunges
Rest 1:00
Three rounds:
2:00 + 2:00 Run

4:00 AMRAP:
5 Push Ups
7 Sit Ups
10 Air Squats

Rest 2:00

Use the first round to establish a sustainable pace for the WOD.

Then, try to match the landmark and reps each round thereafter.

Friday May 01, 2020

10-minute warm up

3x thru: 3-point touches

2x thru:
10 Lunges
10 Push Ups
10 Superman Extensions
(3-4 rounds)
75 Single Unders
7/7 DB Deadlifts
5 HSPU
Run 100m
Jog/ Walk Back
"Park Diane"
For time:

21 DB Deadlift L-arm
21 DB Deadlift R-arm
21 HSPU
210 Single Unders

15 DB Deadlift L-arm
15 DB Deadlift R-arm
15 HSPU
150 Single Unders

9 DB Deadlift L-arm
9 DB Deadlift R-arm
9 HSPU
90 Single Unders

Thursday Apr 30, 2020

10-minute warm up

10 Unweighted Windmills, each side
10 Squat to Arm Support

Twice thru:
5/5 HS Kick Ups
10 Hollow Rocks
10 Lunges
(3-4 rounds)
3/3 Squatting cartwheel
30/30m Overhead Carry
5-10 Bent Over Rows, each
15 minute AMRAP
1-2-3-4-5... reps of:

Turkish Get Ups L-arm
Turkish Get Ups R-arm
Cartwheel L-side
Cartwheel R-side

50/50m Racked Carry after each round.