Gym WODs

Wednesday Jul 01, 2020

Head to toe

Twice:
5 Goblet Squats
5 Pull Ups
10/10 Single Leg DL, unweighted
(3 rounds/ 10-12 minutes)
5/5 Windmills, lower or upper hand
5 Russian Baby Makers
50/50 Single Leg Hops

Every other round:
2-3 Broad Jumps for max single distance
With a 20 minute time cap.
10-9-8-7-6-5-4-3-2-1 reps of:
KB Squat
Broad Jumps

For KB Squats: These are total reps. They can be Overhead, Racked, or Goblet Squats. Keep the variation challenging and the same throughout the WOD.

For Broad Jumps: Aim to make each jump full effort. Recover and jump far for the next rep. 55 total jumps today is no joke and pack a good challenge/ stimulus.

Track your time to completion or total reps at 20 minutes.

Add weight and squat variation in comments.

Monday Jun 29, 2020

(Grab PVC)
Head to toe

Twice thru with PVC:
8 Dislocates
8 Snatch Push Press
8 Overhead Squats
8 Power Snatches
(15 minutes)
Power Snatch x2

Every other round, do one:
150 Fast Single Unders
200m Run

*Add weight to last week's Power Snatch if you were here.
13 minutes, max tonnage:
5 Power Snatches
400m Run

Your score is all of the reps you complete on the Power Snatch multiplied by the weight.

(Ex: 135 LBS x 20 reps = 2700)

Saturday Jun 27, 2020

A) Once thru:
10 PVC dislocates
:30 Hold in Jerk Catch each side L/R
5 PVC Power Clean + Front Squat + Split Jerk

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

Workout of the Day:
B) Every 1:30 x10 rounds:
1 Power Clean + 1 Front Squat + 1 Split Jerk

*Add to last week if you were here.

C) Take 12 minutes:
3 rep max tempo Front Squat
(:03 lower, :03 pause, explode up)
*Partner must verify the timing :-)

D) 2:30 on each leg:
Pigeon Pose

Friday Jun 26, 2020

(Grab a barbell)
Head to toe
-1:00 Jump Rope 3x mixed in

Twice:
10 Push Press
10 Single Leg DL, total
10 Hollow Rocks
(13-15 minutes)
5 Push Press

Every other round:
5 Scapular Chin Ups
2-3 Chin Ups
15 Double Unders
Every 3:00 x6 rounds:
25 Double Unders
5/5 KB Push Press
Max set of Chin Ups

Thursday Jun 25, 2020

Head to toe
-mix in 1:00 Jumping rope (x3)

Twice thru:
10 Push Ups
10 Lunges
10 Hollow Rocks
(2 rounds)
30-30-20-20-10-10 pistol hold L/R
5/5 Handstand Kick Ups
Hang/ Swing :30
250 Single Unders
20 minute AMRAP:
TGU, L-arm
20FT Handstand Walk
1:00 Swinging/ Hanging
TGU, R-arm
20FT Seal Walk
1:00 Squat Hold

TGU rep scheme (1 rep round 1, 2 reps round 2, 3, 4, 5...)

Swinging/ Hanging variations (forward & back, side-to-side, circular, dead hang...). Get the full minute of stress on the hands, even if you have to assist with feet.

Squat hold can be 2-feet, narrow stance, Pistol holds, Horse stance (eee!), cossacks, etc. Get creative! :-)

HS walk options: Kick Ups, x3/3, 3/3 Cartwheels, 20FT lateral wall walk

Wednesday Jun 24, 2020

(Set up a barbell in the Rack)

Head to toe

Two rounds:
5-10 Back Squats
10 Push Ups
10 Ring Rows
(12-15 minutes)
Build up to the Back Squat weight for the WOD

Every other round:
Row 1:00 @ recovery pace

*Determine your row pace for the WOD.
20 minutes to complete:
3 Back Squats
2:00 Row
3 Back Squats
2:00 Row
3 Back Squats
2:00 Row
3 Back Squats
2:00 Row
3 Back Squats

This workout is similar to last week, but MUCH different demands on the rowing.

Add a small amount to last week's squat and pace yourself on the first few rows.

Tuesday Jun 23, 2020

Head to toe

10/10 Single Leg Deadlift
8 PVC Power Snatch
8 PVC Overhead Squats
8 PVC Snatch Push Press
(13 minutes)
2 Power Snatches

After each round:
50 FAST single unders
15 minute AMRAP:
100 Single Unders
10 Kettlebell Swings, L-arm
10 Sit Ups
100 Single Unders
10 Kettlebell Swings, R-arm
1:00 Plank

Monday Jun 22, 2020

10-minute toes to head

Twice thru:
5/5 Windmill, unweighted
10 Push Ups
10 Air Squats
(12 minutes/ 3 rounds)
5/5 Overhead Windmill

After each round, 5 reps each quickly:
Toes to Bar
Wall Balls
Dips
Ring Rows

Then, walk outside for recovery
18-15-12-9-6 UNBROKEN reps for time:

Toes to Bar
Wall Balls
Dips
Ring Rows

Choose movement variations and weights that keep unbroken reps a reasonable challenge.

Rest as needed between movements and rounds in order to complete every set unbroken.

Breaks outside between sets are encouraged as needed.

@ home modifications:
V-ups
Weighted squats
Push Ups (1-2x)
Bent Over Rows

Saturday Jun 20, 2020

Head to toe

10 Squatting Thoracic Rotations
10 Single Leg Deadlifts, each side
A) Once thru:
10 PVC dislocates
:30 Hold in Jerk Catch each side L/R
5 PVC Power Clean + Front Squat + Split Jerk

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

B) Every 1:30 x8 rounds:
2 Power Clean + Split Jerk

*Add to last week if you were here.

C) Every 3:00 x5 rounds rounds:
1 Power Clean
3 Front Squats @ 33X1 tempo

D) Two rounds:
1:00 Pigeon Pose, L/R
8 Jefferson Curls