Gym WODs

Wednesday Jun 10, 2020

Head to toe warm up

Take 7:00 to build to Back Squat weight.

Every other round complete:
5 Pull Ups
10 Push Ups

(@home continued warm up: 2 rounds)
5/5 Split Squat
5/5 Bent Over Rows
10 Push Ups

Back Squat 5-5-5

*Add weight to last week.

After each round:
5-10 Box Step Ups
5-10 Pull Ups
5-10 Push Ups

7:00 AMRAP:
Row

Rest 3:00

7:00 AMRAP:
10 Push Ups
10 Hollow Rocks
10 Box Step Ups

Compare row to the WOD on 5/28.

Tuesday Jun 09, 2020

10-minute toes to head

As a group w/ empty barbell:
5 Reps each:
Snatch Push Press
Overhead Squat
Hang Snatch Shrug
Hang Power Snatch
Overhead Squat, again

(13 minutes)
2 Hang Power Snatch*

After every 2-3 rounds:
10 Kip Swings
200m Run

*Aim to catch jut slightly above parallel thighs. Keep weight moderate.

Then take 5 minutes:
Review technique as a group and establish appropriate weight for KB Snatches.

Four rounds for time:
15/15 KB Snatches
Run 400m

Choose a weight that allows you to complete all 30 reps without putting the KB down.

You may switch hands as much as needed.

Simple and effective. :-)

Monday Jun 08, 2020

Head to toe warm up

Two rounds:
10 Push Press
10 Hollow Rocks
10 Air Squats

(13 minutes)
Push Jerk x5

Every other round:
10 Scapular Pull Ups
100 Single Leg Hops (Toe-Heel, alternating rhythm)

*Build to a challenging set of 5.

18 minute AMRAP:
2 Rope Climbs
5 Push Jerks
100m Racked Carry

Use 60-70% of weight from the drills for Push Jerk.

Saturday Jun 06, 2020

A) Once thru:
10 Reverse PVC dislocates
10 Squatting Thoracic Rotations

:30 Hold in Jerk Catch each side L/R

10 Single Leg Deadlifts, each side
5 PVC Power Clean + Front Squat + Split Jerk

Spend 5:00 adding weight to PC + FS + SJ

B) Every 1:30 x10 rounds:
2 Power Clean + Front Squat + Split Jerk

*Add to last week if you were here.

C) Three rounds:
5/5 Box Step Downs
5 Jefferson Curls

Friday Jun 05, 2020

Head-to-Toe warm up

10 reps ATW Push Ups, contralateral

(Three cycles)
Row or Jump rope 1:30

Twice thru fast:
2-3 Kip Swings
2-2 Pull Ups
5 Push Ups
7 Squats

Recover 1:30-2:00

Go through 3 cycles of elevating heart rate and playing with movements in WOD with a full recovery after each round.

"Cindy"
20 minute AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

Thursday Jun 04, 2020

Head-to-Toe warm up

5/5 Handstand Kick Ups

(Two rounds)
:60 Prayer Stretch
5/5 Windmills, overhead
:30 Handstand/ Headstand Hold
10 Scapular Push Ups
10 Scapular Pull Ups

20 minute AMRAP:
100m Overhead Carry
:60s Hang
100m Racked Carry
:45s Handstand
100m Farmers Carry
3/3x Turkish Get Ups

Wednesday Jun 03, 2020

Head-to-Toe warm up

Take 7:00 to build up to working Back Squat weight.

5/5 Single Leg DL after each set

Back Squat 5-5-5

After each set:
5 Kip Swings
7 Box Steps
Row 1:30 @ Recovery pace

5:00 AMRAP:
Row, meters

Rest 2:30

5:00 AMRAP:
5 Pull Ups
10 Box Step Ups

Rest 2:30

5:00 AMRAP:
10 Kettlebell Swings
10 Sit Ups

Score is total reps.

Tuesday Jun 02, 2020

Head-to-Toe warm up

Twice with PVC:
5 Clean Shrugs
5 Front Squats
5 Power Cleans
10 Push Ups

(12 minutes)
2 Power Cleans, touch and go

Every 2-3 rounds:
20 Plank Shoulder touches

Build to moderately weighted set of 2 PC.

3:00 on, 1:00 off x5 rounds:
3 Power Clean
6 Push Ups
9 Walking Lunges

Use 60-70% of PC weight in WOD.

Monday Jun 01, 2020

Head-to-Toe warm up
-incorporate 1:00 of Jump Rope 2x during warm up

Twice thru:
5-10 Push Press
5-10 Kip Swings
10 Hollow Rocks

(13 minutes)
Push Press 5-5-5

After each round:
5 Kip Swings
5 Toes to Bar
100 Single Leg Hops (toe-heel rhythm)

Four rounds for time:
10 Push Press
5+ Toes to Bar
200 Single Unders

*Toes to bar are one set (of more than 5) unbroken that you think you can hold for each round of the WOD.

Score is total time and reps.

A) Once thru:
10 Reverse PVC dislocates
10 Squatting Thoracic Rotations
:60 Hold in Jerk Catch each side L/R

B) Two Rounds:
5 PVC Power Clean + Front Squat + Split Jerk
10 Single Leg Deadlifts, each side

C) Every 1:30 x8 rounds:
3 Power Clean + Front Squat + Split Jerk

3 rounds empty bar, 5 rounds with weight*

*Add to last week if you were here.

D) Three rounds:
5/5 Box Step Downs
5 Jefferson Curls