Gym WODs

Monday Mar 23, 2020

(4 rounds)
5/5 Bulgarian Split Squat
:30/30 Cross Jack Variation 1 (x2)
10-20 Push Ups, unbroken
Four rounds for time:
15 Odd-Object Squats
:60 Plank Hold
200m Odd-Object Carry

Carry your object on your shoulder or in a rack position.

No Equipment variation:
Four rounds for time:
15 Jumping Squats
:60 Plank Hold
200m Backpedal Run

(Please backpedal in a safe environment. Preferably free of cars and on the grass).

Saturday Mar 21, 2020

Spend 10 minutes alternating between:
10 Handstand Kick Ups
Squat Hold

On the Handstand Kick Ups, aim to get both feet to come together without moving your hands.

Start with a low kick up, and progress to higher and higher kicks.

Work to control your top position.
“Cards For Community”

Hearts- Walking Lunges
Spades- V-Ups / Sit Ups
Diamonds- Push Ups
Clubs- Broad Jumps

Jokers: 10 Burpees

Get a deck of playing cards.

On 3-2-1 GO! Flip the first card over.

The face value of the card is the number of reps, and the suit determines the movement.

Example: 8 of Hearts = 8 Walking Lunges, total

Face Cards = 10 Reps
Aces = 11 Reps

Jokers = 10 Burpees

If you don’t have a deck of cards, tune in to our Instagram account for a Live Stream of our workout at 8:30 AM Saturday morning (3/21).

No worries if you miss us Live, we’ll keep the WOD in our Story for the next 24 hours. :-)

Friday Mar 20, 2020

(18 minutes/ 4 rounds)
7-10 Handstand Push Ups
:30 on/ :30 off (x2) CrossJacks variation #2
1:00 Squat Hold

CrossJacks variation #2: https://www.youtube.com/watch?v=UKyJjJUeM0A
AMRAP for 3 rounds:
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.

Thursday Mar 19, 2020

(18 minutes/ 4 rounds)

:30 Hollow Body Hold
:45 Handstand Hold (wall-facing)
1:00 Squat Hold
10 Kip Swings (chin up grip)

Day 1 of Squat Challenge: 10 total minutes
Four rounds:
Run 400m
:60 Plank hold
Max Chin Ups

Score is total time & total Chin Ups

Wednesday Mar 18, 2020

(18 minutes/ 4 rounds)
5/5 Bulgarian Split Squats (:03 Lower)
8-15 Kipping Pull Ups
20 Plank Shoulder Touches

Every other round:
Practice SDHP
Three rounds:
200m Farmer Carry
25 Kettlebell Sumo Deadlift High Pull
Max Push Ups

Score = (KB weight + Push Ups) each round added together.

Use a single KB for Farmers Carry.

Tuesday Mar 17, 2020

Build to challenging 3 Power Clean.
For time:
5 Power Cleans
200 Single Unders
5 Power Cleans
200 Single Unders
5 Power Cleans
200 Single Unders
5 Power Cleans
200 Single Unders
5 Power Cleans
200 Single Unders
5 Power Cleans

Use 70-80% of weight from drills.

(30 Power Cleans / 1000 Single Unders)

Monday Mar 16, 2020

(4 rounds/ 15 minutes)
No partner work today - self counting at each station.
A) :30 Hollow Hold
B) :30 Handstand Hold
C) 10 Kip Swings + 2-3 pull ups
18 minute AMRAP:
5 Pull Ups, :03 @ top
10 Box Jump Overs
5 Ring Dips, :03 @ top
10 Hollow rocks

Saturday Mar 14, 2020

Part A)
Every 1:30 x10 Rounds:
2 Split Jerks

(No need to alternate feet)

Part B)
(15 minutes/ 4 rounds)
5-8 Bent Over Row (:03 pause at top)
:15-20 L-sit

Part C)
(15 minutes/ 3 rounds)
15 Straddle Pancake + :15 Hold
8 Cuban Rotations

Friday Mar 13, 2020

(13 minutes/ 3 rounds)
3 Front Squat @ (:03 Lower, :03 Pause)

After each round:
20 Bumper Rebounds
20-30 Push Ups, unbroken
Every 6:00 x3 rounds:
Run 400-800m
Max Single Unders

Carry a (35/ 15 LBS) Dumbbell on your Runs.

Your score is the distance in meters (m) + Single Under reps (r).

Ex: 500 + 240 + 500 + 270 + 500 + 250 = 2260