Gym WODs

Friday Jun 19, 2020

Head to toe
-Include 3x rounds of 1:00 Jump Rope

Two rounds:
10 PVC Overhead Squats
10 Push Ups
10 Scapular Pull Ups
(13 minutes)
3-5 Overhead Squats
3-5 HSPU
Jump Rope 1:00

Build up to OHS weight and get elevate the heart rate.
Every 6:00 x4 rounds:
5-10 Handstand Push Ups
5-10 Overhead Squats
Run 400m

Complete the HSPU and OHS in any order.

Track your total reps, weight and times.

Thursday Jun 18, 2020

(Grab a barbell)
Head to toe

Once thru x7 reps each:
Hang Clean Shrugs
Hang Power Cleans
Front Squats
Push Press
(2 rounds/ 12 minutes)
:30/30/20/20/10/10 Pistol Holds
5 Hang Power Cleans
Deck Squat Practice
25 minute AMRAP:
8 Hang Power Cleans
8 Deck Squats
100m Farmers Carry (2x KB)

Wednesday Jun 17, 2020

Head to toe

Two rounds:
10/10 Single Leg Deadlifts
10 Push Ups
10 Ring Rows
(12 minutes)
Back Squat x5*

Every other round:
Row 1:00 @ recovery pace

Build to Back Squat weight for WOD.
Over 20 minutes, complete 4 rounds:
Back Squat x5
Row :90

Score is the load + distance of all 4 rounds.

Add individual round weight/ distance to comments.

Tuesday Jun 16, 2020

(Grab a barbell)
Head to toe

Then:
5 Snatch Push Press
5 Overhead Squats
5 Hang Snatch Shrugs
5 Hang Power Snatches
5 Overhead Squats, again
(13-15 minutes)
2 Hang Power Snatches*

Every other round:
75 Single Leg Hops + :30 Balance each side (eyes closed)

*Add weight to last week.
5:00 AMRAP:
5 DB Hang Power Snatch, L-arm
5 DB Hang Power Snatch, R-arm
10 Walking Lunges, unweighted
100 Single Unders

Rest 2:30

5:00 AMRAP:
5 DB Hang Power Snatch, L-arm
5 DB Hang Power Snatch, R-arm
10 Walking Lunges, unweighted
100 Single Unders

Rest 2:30

5:00 AMRAP:
5 DB Hang Power Snatch, L-arm
5 DB Hang Power Snatch, R-arm
10 Walking Lunges, unweighted
100 Single Unders

Pick up where you leave off each round.

Monday Jun 15, 2020

Head to toe

2x thru:
10 Push Ups
10 Ring Rows
10 Lunges, each
(10 minutes)
Build to Push Press weight for 5 reps.

Every 1-2 rounds:
5 Muscle Up Transitions or 5 Scapular Pull Ups
5 L-sit to Table Tops

Determine your Muscle Up / Pull Up / Dip variation for WOD.
Every 4:00 x6 rounds:
5 Push Press
2-5 Muscle Ups, unbroken
:30 L-sit

Track weight, MU reps and L-sit variation.

(Sub 5-10 Pull Ups & Box Dips for Muscle Ups)

Recover between rounds.

@ home variation:
Every 4:00 x6 rounds:
5 DB Strict Press, each arm
5/5 DB Bent over Row :03 pause at top
:30 L-sit

Saturday Jun 13, 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 x8 rounds:
2 Power Clean + Split Jerk

*Add to last week if you were here.

C) Every 4:00 x3 rounds:
1 Power Clean
3 Front Squats @ 33X1 tempo

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

Friday Jun 12, 2020

Head to toe warm up

Twice thru:
5 Pike HSPU
10 Ring Rows
10 Lunges
(3 rounds)
30-30-20-20-10-10 Pistol Hold
10 Scapular Push Ups
10 Scapular Pull Ups
3-5 HSPU
10-8-6-4-2 reps for time:
Pistols, L-leg
HSPU, strict
Pistols, R-leg
Pull Ups, strict

*Try to complete your pistol sets without ever allowing the non-squatting leg to touch the floor.

Thursday Jun 11, 2020

Head to toe warm up

Twice thru:
10 Push Ups
10 Ring Rows
10 Air Squats
(3 rounds)
5/5 Overhead Windmill
10 Kip Swings
3-5 Pull Overs
OR
3-5 Skin the Cats
20 minute AMRAP:
100 Single Unders
5/5 Turkish Get Ups
100 Single Unders
:45 HEADstand
100 Single Unders
5/5 Handstand Kick Ups
100 Single Unders
:45 Active Hang

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. :-)