Gym WODs

Wednesday May 06, 2020

10-minute head to toe

1x Circle Squat to Head to Floor Push Up
(2-3 rounds)
1x Circle Squat Head to Floor
7/7 Split Squat (unweighted)
50/50m Karaoke
Rest 1:00
Three rounds:
2-Attempt Max Push Ups
Lunges
Run (600-400-200m)

*2-Attempt Max Push Ups = 2 sets back to back for total reps. Then, match with the number of Lunges.

The run drops in distance each round 600m -> 400m -> 200m

Tuesday May 05, 2020

10-minute head to toe

1x Squat to Hands Circles

As a group:
5/5 Standing Bent Over Rows
3-5 Arm Swing Jumps
4-6 HS Kick Up Step Thru
(2-3 rounds)
3-5 Arm Swing Jumps
3-5 Broad Jumps
4-6 Handstand Kick Up Step Thru
15-20 Push Ups
15 minute AMRAP:
10 Bent Over Rows, L-arm
20FT Handstand Walk
20FT Broad Jump
10 Bent Over Rows, R-arm
20FT Handstand Walk
20FT Broad Jump

*Aim to keep the broad jumps as continual jumps for 20FT.

Monday May 04, 2020

10-minute head to toe

10 Squatting Thoracic Rotations, each way

As a group:
5/5 DB Racked/ OH Squat
5-10 Arm Swing Jumps
10 V-ups
10 Push Ups
(2-3 rounds)
5/5 DB Racked/ OH Squat
10 Arm Swing Jumps
10 V-ups
10 Push Ups
15-12-9 reps for time:
Dumbbell Overhead Squat, L-arm
V-Ups
Dumbbell Overhead Squat, R-arm

100m Side Shuffle & 100m Backpedal after each round.

Saturday May 02, 2020

10-minute warm up

10 Thread the Needles
10 Active Pigeon Pose + :10

Twice thru:
10 Push Ups
10 Sit Ups
10 Air Squats
(3 rounds)
50/50m Karaoke
50 Squat Bounces
50m Super Mario Jumps
50m Fast Run
10 DEEP Lunges
Rest 1:00
Three rounds:
2:00 + 2:00 Run

4:00 AMRAP:
5 Push Ups
7 Sit Ups
10 Air Squats

Rest 2:00

Use the first round to establish a sustainable pace for the WOD.

Then, try to match the landmark and reps each round thereafter.

Friday May 01, 2020

10-minute warm up

3x thru: 3-point touches

2x thru:
10 Lunges
10 Push Ups
10 Superman Extensions
(3-4 rounds)
75 Single Unders
7/7 DB Deadlifts
5 HSPU
Run 100m
Jog/ Walk Back
"Park Diane"
For time:

21 DB Deadlift L-arm
21 DB Deadlift R-arm
21 HSPU
210 Single Unders

15 DB Deadlift L-arm
15 DB Deadlift R-arm
15 HSPU
150 Single Unders

9 DB Deadlift L-arm
9 DB Deadlift R-arm
9 HSPU
90 Single Unders

Thursday Apr 30, 2020

10-minute warm up

10 Unweighted Windmills, each side
10 Squat to Arm Support

Twice thru:
5/5 HS Kick Ups
10 Hollow Rocks
10 Lunges
(3-4 rounds)
3/3 Squatting cartwheel
30/30m Overhead Carry
5-10 Bent Over Rows, each
15 minute AMRAP
1-2-3-4-5... reps of:

Turkish Get Ups L-arm
Turkish Get Ups R-arm
Cartwheel L-side
Cartwheel R-side

50/50m Racked Carry after each round.

Tuesday Apr 28, 2020

10-minute warm up

10 Active Pigeon Post + :10
30 Downward Dog Bounces

Twice thru:
10 Lunges
10 Handstand Kick Ups
10 Superman Extension
(3-4 rounds)
50/50m Karaoke
Triple Broad Jump Practice
Handstand/ Headstand Practice
Four rounds for time:
20m Walking Lunge
20x Hollow Rocks
20m Broad Jump
:45 Handstand Hold

Monday Apr 27, 2020

10-minute warm up

3x thru: 3-point touch (hand-hand-foot)

2x thru:
10 Push Ups
10 Sit ups
10 Air Squats
(3-4 rounds)
Duck Walk 20FT
20 Double Unders
3/3 Hang Power Cleans
3/3 Windmills
10 rounds for time:
30 Double Unders
10 DB Hang Power Clean
10 Push Ups

Choose a rep scheme (and weight) for each movement that allows for unbroken reps the whole time.

Saturday Apr 25, 2020

10 minute head to toe

10 90/90 Rotations
10 Active Pigeon

Twice thru:
10 Jumping Lunges
10 Push Ups
10 Dead Bugs
(3 rounds of practice)
3-5 reps on each arm:
Windmill (lower or upper hand)
Snatches
Squat Cleans
Split Jerks

Jog 50m out
Super Mario 50m back
"4 Stations"
1) 5-4-3-2-1 DB Windmills
2) 5-4-3-2-1 DB Snatches
3) 5-4-3-2-1 DB Squat Cleans
4) 5-4-3-2-1 DB Split Jerks

After each set:

50/50m Side Shuffle L/R
100m Backpedal