Gym WODs

Saturday Apr 04, 2020

5 minutes: Shoe Puzzle
https://youtu.be/sZ3Hvif_r0k

(3 rounds)
Bulgarian Split Squat 8/8
10 Bridge Rotations (or Weekend@Bernie's walk 10/10)
:60 Squat Hold

https://youtu.be/Lv3EhKQA--U

(@ PARK) After each round: 50m build up to 50-75% sprint effort + 50m slow-down
(@ HOME)
“Tabatas”
8 rounds of each with 2:00 break between.
Push Ups
Air Squats
Sit Ups

(@ PARK)
Every 4:00 x6 rounds:
100m Sprint

Build to about 75% sprint effort today and record your times.

Sprints are POTENT.

Leaving some in the tank today is a good way to build a base to perform these again next week (which we will),

Sprints are excellent tools for building power (especially when we don't have access to Olympic Weightlifting), but approach them slowly if you haven't been using them lately.

Friday Apr 03, 2020

(4 rounds)
3-5 Chin Ups (:03 lower - add one rep to last time)
:30 of work/ :30 rest (x2) Cross Jack variation 3
5/5 Suitcase Deadlifts
30-20-10 reps for time:
Suitcase Deadlift L-arm
Sit Ups
Suitcase Deadlift R-arm
1:00 Plank

Sub 10 minutes?

Wednesday Apr 01, 2020

@ HOME:
(4 rounds)
3-5 Chin Ups (:03 Lower)
10 Bridge Rotations
5-10 Kettlebell Swings

@ PARK:
(3 rounds)
10 Dive Bomber Push Ups
5 Cycles of Twist-Twist-Round-Arch
5-10 KB Swings
Four rounds:
200 Single Unders
Push Ups
Kettlebell Swings

Choose a push up count that you think you can hit for all four rounds.

Match the number of KB Swings.

(Choose a variation of push ups that allows for 20+ each round - this is a stamina building WOD)

Scaling options (use any or all variations):
Four rounds:
100 Lateral Hops (jump side to side over something small)
Knee Push Ups
Jumping Lunges (switch legs in the air each rep)

Monday Mar 30, 2020

(4 rounds)
Bulgarian Split Squat 7/7 (or add 1 rep to last time)
:30 of work/ :30 rest (x2) Cross Jack variation 1 & 2

Practice:
3-5 reps each of Object Squat Cleans, Thrusters, Squat
15 minute AMRAP:
400m Run
20 Object Squat Cleans
400m Run
20 Object Thrusters
400m Run
20 Object Squats

If you have weight, bring it to Park WOD.

Coaches: bring PVC to park

Options for Object work:
Kettlebell, Dumbbell, Bucket of sand/rocks, slam ball.

Saturday Mar 28, 2020

(18 minutes)
3-5 Chin Ups, :03 lower
:60 Squat Hold or Pistol Hold
10 Handstand Kick Ups

Every other round:
3-5 Strict Knees to Elbows
3-5 Pistols
20 minute AMRAP:
10 Strict Knees to Elbows
20 Pistols, alternating
30 FT Handstand Walk

Modifications:
(use any or all of these to modify the RX movements)
20 minute AMRAP:
10 V-ups
20 Walking Lunges
30 FT Cartwheels or Bearcrawl

Thursday Mar 26, 2020

(4 rounds)
Bulgarian Split Squats - 6/6 (or add one rep to last session)
:45 Wall-facing HS
Run 200m

Catch your breath after each round.
25 minutes: Run as far as possible.

Take your timer and set it for 12:30.

Run any pattern/ path at a sustainable pace until you hear the alarm.

Then, reset the timer, turn around and try to make it back to your starting point before the timer goes off again.

Use a running tracker to measure your total distance.

We will repeat this later in the month.