Gym WODs

Friday Aug 28, 2020

Head to toe

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

(3 rounds)
3-5 Dips/ 5-8 Push Ups
3-5 DB Thrusters, each arm
100m Run
50/50m Side Shuffle

For time:
15 Ring Rows
20 Dumbbell Thrusters
35 Sit Ups
Lake Run
15 Ring Rows
20 Dumbbell Thrusters
35 Sit Ups
Lake Run
15 Ring Rows
20 Dumbbell Thrusters
35 Sit Ups

Use one dumbbell on the Thrusters. Switch hands any time.

Thursday Aug 27, 2020

Head to toe

Twice thru:
20 Lunges
10 Push Ups
10 Hollow Rocks

Review:
Tennis Ball Get-Down-Roll-Around
Lateral Crawl

(2 rounds)
Tennis Ball Get-Down-Roll-Around
5/5 HS Kick Ups
Headstand Practice
8/8 Windmills, lower arm
200m Jog

25 minute AMRAP:
4 Tennis Ball Get-Down-Roll-Around
40FT Handstand Walk
:45 Headstand
200m Heavy Suitcase Carry

Substitutions:
-40FT Lateral Crawl for HS walk
-:45s Tuck hold, :45s Tri-pod hold, :45s plank hold
-On the Heavy Suitcase, swap weight with someone for a weight that is slightly heavier than you usually use.

(@ home = 10 minutes head to toe)
Twice thru:
-5-10 Pike HSPU
-10 Hollow Rocks
-10 Lunges

Then, 10 reps with PVC/empty bar:
-Clean + Split Jerk

(@ park)
5 reps with PVC each:
-Clean Shrugs
-Power Cleans
-Front Squats
-Push Press
-Split Jerks

Twice each:
Agility ladder
-2 feet in, high knees, lateral
-2 feet in&out, lateral
-1 foot in, 2 out, winding

-5 PVC Clean + Split Jerks

Spend 15 minutes at each station:

A) Every 1:30, x8-10 rounds:
1 Power Clean
2 Split Jerks

Add a small amount of weight to last week. Keep the quality the same.

B) 3-4 rounds:
Agility ladder practice
5x Jump Tucks (add soccer ball and catch)
-3-5x Overhead Lunge-Lunge-Squat, each arm, alternating

Tuesday Aug 25, 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.

Repeat from 8/4 - If you completed this once before, aim to add 1-2 reps to each movement each set.

Monday Aug 24, 2020

Head to toe

Twice thru:
10 Push Ups
10 Hollow Rocks
10 Squats

(3 rounds)
On each arm:
1-3 DB Bent Over Row
1-3 DB Press
1-3 DB Push Press
1-3 DB Push Jerk
1-3 DB Overhead Squat
30 Lateral Hops over DB
Rest 1:00

For time:
2-4-6-8-10 reps:
Dumbbell Overhead Squat, L-arm
10-8-6-4-2 reps:
Dumbbell Push Jerk, L-arm
2-4-6-8-10 reps:
Dumbbell Overhead Squat, R-arm
10-8-6-4-2 reps:
Dumbbell Push Jerk, R-arm

*150 Single Unders after each round.

(Example: 2 DB OHS L, 10 DB PJ L, 2 DB OHS R, 10 DB PJ R, 150 SU...4-8-4-8-150...6-6-6-6-150....8-4-8-4-150...10-2-10-2-150)

Scales:
-If your DB is too heavy for the overhead squats, consider doing front squats or unweighted overhead squats.
-Sub 100 2-footed side-to-side hops for single unders if you don't have a jump rope.

Saturday Aug 22, 2020

Head to toe

Twice thru:
5 Diver Bomber Push Ups
10 Sit Ups
10 Lunges

(2 rounds)
:30/30 Samson Stretch
10 Dive Bomber Push Ups
5/5 Windmills (lower arm)
Run 100m
Backpedal 100m
-rest/recover-

20 minute AMRAP:
10 Push Ups
10 Sit Ups
10 Walking Lunges (total, unweighted)
1x 50m Farmer's Carry
20 Push Ups
20 Sit Ups
20 Walking Lunges (total, unweighted)
2x 50m Farmer's Carry
30 Push Ups
30 Sit Ups
30 Walking Lunges (total, unweighted)
3x 50m Farmer's Carry
...
Continue adding 10 reps to each BW movement and 1x additional trip to the Farmer's Carry for 20 minutes.

On the larger sets, partition the reps any way you like.

Friday Aug 21, 2020

Head to toe

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

(3 rounds)
40FT/40FT Overhead Carry
5/5 Dumbbell Snatches
5/5 Dumbbell Overhead Lunges
Practice 10-20 DU or Lateral Hops

2:30 of work, 2:00 of rest x4 rounds:
10 Dumbbell Snatches, total
25 Double Unders

Substitutions:
-10 American KB swings if you have a kettlebell
-Reduce the DU reps to something you can consistently complete unbroken.
-Or, Sub 15-25 Lateral Hops for DUs

Thursday Aug 20, 2020

Head to toe

10 Unweighted Windmills, each side

Twice thru:
5/5 HS Kick Ups
10 Hollow Rocks
10 Lunges

(3 rounds)
3/3 Cartwheel practice
8-10 Bent Over Rows, each - use as strength
30/30m Overhead Carry

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.

(Repeat from 4/30/20)

Wednesday Aug 19, 2020

Skill work
WOD

(@ home = 10 minutes head to toe)
Twice thru:
-5-10 Pike HSPU
-10 Hollow Rocks
-10 Lunges

(@ park)
Twice thru:
Agility ladder
-2 feet in, 2 feet out (x2 thru, each L/R)
-Inside foot Hurdle, (x2 thru, each L/R)
-Inside foot in-out (x2 thru, each L/R)

5 reps with PVC each:
-Clean Shrugs
-Power Cleans
-Front Squats
-Push Press
-Split Jerks

Spend 15 minutes at each station:

A) Every 1:30, x8-10 rounds:
1 Power Clean
3 Split Jerks

Start with an empty bar and keep it light today, focusing on good footwork.

B) 4 rounds:
Agility ladder practice
5 Jump Tucks
5-7 Dumbbell Overhead Squats, L/R

Tuesday Aug 18, 2020

Head to toe warm up

Twice thru:
10 Push Ups
10 Hollow Rocks
20 Single Leg DL, no weight

(3 rounds)
:45 Hanging
2-3 Pull Ups
5/5 Single Leg DB Deadlift
20 Plank Shoulder Touches

Four rounds for time:
5-10 Pull Ups
12 Hollow Rocks
20 Dumbbell Deadlifts
80FT Bear Crawl

Keep the Pull Ups at a rep scheme that remains consistent and unbroken throughout the WOD.