Gym WODs

Wednesday Aug 05, 2020

10-minute warm up

Once:
10/10 Single Leg DL
10 Air Squats
10 Push Ups
Rotate every 12-15 minutes

Part A: Every :60 complete:
2 Hanging Clusters (Clean + Thruster)

Part B: Four rounds:
3/3 Turkish Get Up (go heavy for you)
20 Lateral Jumps

Part C: Four rounds:
5/5 Bent Over Row with :05 lower on each rep
20 Steps Tennis Ball Cat Crawl

Tuesday Aug 04, 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.

Monday Aug 03, 2020

10-minute warm up

Twice thru:
10/10 Single Leg Deadlift
10 Sit Ups
10 Push Ups
(Three rounds)
5/5 Dumbbell Snatch
5/5 Overhead Lunge
50m Jog
50m Backpedal
50 Soccer Ball Juggles
15 minute AMRAP,
using 10-20-30-40... rep scheme:

Dumbbell Snatch (+50m Overhead Carry)
Sit Ups

100m Soccer Ball Dribble after each Round

(Ex: Complete the 10 DB Snatches split between two arms and then walk 50m overhead. Switch hands any time. Then 10 Sit Ups. Then 100m Soccer Ball Dribble. 20 DB Snatches + 50m OH carry, 20 Sit Ups, 100m Soccer Ball Dribble... etc)

Saturday Aug 01, 2020

10-minute warm up

Twice:
10 Air Squats
10 Push Ups
10 Sit Ups
(2 rounds)
5 Toes to Dumbbell
5/5 Bent Over Rows
5 Tree Balls
3 Keg Toss Max Attempts
3/3 Shovel Toss
50 Lateral Hops
20 minute AMRAP:
10 Toes to Dumbbell
15 Tree Balls
10 Bent Over Rows, L-arm
10 Bent Over Rows, R-arm
50m "Keg" Toss
50m "Shovel" Toss
150 Single Unders

Thursday Jul 30, 2020

10-minute warm up

Twice:
10 Lunges, each leg
5/5 Handstand Kick Ups
10 Push Ups
(2 rounds)
50x Juggle attempts
3/3 Cartwheels
5/5 OH Soccer Ball Squats
"Frag" toss practice
20 minute AMRAP:
50m Soccer Ball "Frag" Toss, L-arm
50m Soccer Ball "Frag" Toss, R-arm
10x Overhead Ball Squat, L-arm
10x Overhead Ball Squat, R-arm
10x Cartwheels
50x Soccer Ball Juggles

Wednesday Jul 29, 2020

10-minute warm up

With PVC:
10 Clean Shrugs
5 Power Cleans
5 Front Squats
5 Push Press
5 Thrusters
3 Clusters
Rotating every 15 minutes.

A) 8 rounds:
2 Clusters

(Cluster = Clean + Thruster)

B) 5-4-3-2-1 reps each arm:
Overhead Windmill
Bent Over Row (:03 pause at ribs)

C) 3 rounds:
10/10 Lateral Hops
20 Steps Cat Crawl with PVC (partner help)

Tuesday Jul 28, 2020

10-minute warm up

Twice thru:
10 Push Ups
10 Bent Over Rows
10 Hollow Rocks
(3 rounds)
3-5 Skin the Cats
1 TGU + 2 PP + 20 FT OH Carry, each arm
100m Jog
Five rounds for time:
8 Pull Ups
8 DB Push Press, L-arm
40 FT Overhead Carry
8 DB Push Press, R-arm
40 FT Overhead Carry
12 Hollow Rocks

Monday Jul 27, 2020

10-minute warm up

Twice thru:
10 KB Clean Shrugs
10 Hollow Rocks
10 Push Ups
(3 rounds)
3-5 KB Squat Cleans, each arm
3-5 KB Windmills, each arm
30 Single Leg Hops + :30 Balance (eyes closed), each leg
15 minute AMRAP:
2-4-6-8-10... ascending reps of:

Kettlebell Squat Clean, L-arm
50m Farmers Carry
Kettlebell Squat Clean, R-arm
50m Farmers Carry
150 Single Unders

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.