Gym WODs

Friday May 29, 2020

Head-to-toe warm up

Take 7 minutes to build Back Squat weight.

7 Scapular Push Ups &
7 Scapular Pull Ups after each set.

(Three rounds/ 12-15 min)
Back Squat 6-6-6

After each set:
2-3 HSPU
2-3 Kipping Pull Up
10/10 Single Leg DL

5 rounds for time:
5-10 Handstand Push Ups
5-10 Kipping Pull Ups (no butterfly)
10 Deadlifts

Loading and movement variation should keep each set unbroken.

Post time, load and total reps.

Thursday May 28, 2020

Head-to-toe warm up

Twice through w/PVC:
5 Hang Power Snatches
5 Snatch Push Press
5 Overhead Squats
5 Snatch Balances
5 Sott's Press

(3 rounds/ 15 minutes)
3 Hang Power Snatches
10 Push Ups
3 Hang Power Snatches
10 Air Squat
3 Hang Power Snatches
Row @ recovery pace 1:30

Rest 1:00

Work through 3 cycles of getting your heart rate up, up, up and then rowing to recovery.

7:00 AMRAP:
7 Hang Power Snatch (45/35)
10 Hollow Rocks
25 Double Unders

Rest 3:00

7:00 AMRAP:
Rowing for meters

Post total rounds+reps and total distance in meters.

Wednesday May 27, 2020

Head-to-toe warm up

Once through:
10/10 Unweighted Windmills
10/10 Single Leg DL
10 Push Ups

5-minutes: tennis ball game

(3-4 rounds/ 15 minutes)
5/5 Windmill (overhead)
10 Wall Bridge Rotations
:45s Handstand/ Headstand

20 minute AMRAP:
20FT Handstand Walk
40FT Walking Lunge
:60s Plank
20FT Handstand Walk
40FT Walking Lunge
:60s Hang

Subs for HS Walk:
-20FT Seal Walk
-20FT Tennis Ball Carry ;-)
-3/3 Cartwheels
-3/3 HS Kick Ups

Tuesday May 26, 2020

Head-to-toe warm up + single unders

Twice thru:
10 Ring Rows
10 Presses
10 Air Squats

(3-4 rounds/ 13 minutes)
10 Scapular Push Ups
10 Scapular Pull Ups
5 Strict Press
150 Single Leg hops (heel-toe rhythm)

10-9-8-7-6-5-4-3-2-1 reps of:
Pull Up
Strict Press
Single Unders (10x)

*Post your press weight and time to comments.

--

@ HOME Variation:
(Using a Dumbbell or Kettlebell)

10-9-8-7-6-5-4-3-2-1 reps of:
Bent Over Rows, L/R arm (each)
Strict Press, L/R arm (each)
Single Unders (10x)

(Twice thru)
50m Super Mario Jumps
50m Side Shuffle
50m Karaoke
50m Backpedal

10 Push Ups
10 Sit Ups
10 Squats

"6-Pack Murph"
For time:
1 mile run
100 Push Ups
200 Sit Ups
300 Air Squats
1 mile run

*partition the reps any way.

Saturday May 23, 2020

A) Two rounds:
10 Facedown PVC dislocates
10 Squatting Thoracic Rotations

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

C) Every 1:30 x6 rounds:
3 Power Clean + Front Squat + Split Jerk

3 rounds empty bar, 3 rounds light weight.

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

Friday May 22, 2020

10-minute warm up

Twice thru:
10 Single Leg DL, each side
10 Ring Rows
10 Push Ups

(Three rounds)
Run 200m
10 KB Swings
5 Pull Ups
:45 Plank

Rest 1:00

Interval "Helen"
Every 4:00 x4 rounds:
Run 200-400m
15 Kettlebell Swings
5-10 Pull Ups

Pull Ups must be unbroken.

Post time, reps, pull up variation.

Thursday May 21, 2020

10-minute warm up

10 Around the world Push Ups, Contralateral

(Three rounds)
:45 Handstand / Headstand Hold
:15/15 Pistol Hold, or :60 Narrow Squat Hold
10 Scapular Push Ups
3-5 HSPU

20 minute AMRAP:
:40 Hang
30 Double Unders, unbroken
20 Deck Squat Pistols
5-10 Handstand Push Ups

Wednesday May 20, 2020

10-minute warm up

Twice through:
10 Back Squats
10 Push Ups
10 Hollow Rocks

Back Squat 8-8-8

After each set:
20 Plank Shoulder Touches
5-10 Pull Ups

Easing back into Barbell work.

Keep this at around 80% intensity. (You'll thank us later). ;-)

30-20-10 reps for time:
Row, calories
Walking Lunges
Box Step Ups

*20FT Seal Walk between each station

Park-Home-WOD:
30-20-10 reps for time:
Walking Lunges
Sit Ups
Step Ups

Run 600m, 400m, 200m to start each round.

Tuesday May 19, 2020

10-minute warm up

3-point touch, x2 each direction

Twice through:
10 Wall Squats
10 Push Ups
10 Hollow Rocks

(Three rounds)
5 reps each:
Snatch Shrugs
Hang Power Snatch
Snatch Push Press
Overhead Squats

6-10 Wall Bridge Rotations

7:00 AMRAP, 3-6-9-12-15... reps:
Hang Power Snatch
Push Ups
Hollow Rocks

Rest 2:00

7:00 AMRAP, 3-6-9-12-15... reps:
Hang Power Snatch
Push Ups
Hollow Rocks

Use a barbell in the gym, dumbbell at Home-Park.