Gym WODs

Wednesday Jul 29, 2020

10-minute warm up

With PVC:
10 Clean Shrugs
5 Power Cleans
5 Front Squats
5 Push Press
5 Thrusters
3 Clusters
Rotating every 15 minutes.

A) 8 rounds:
2 Clusters

(Cluster = Clean + Thruster)

B) 5-4-3-2-1 reps each arm:
Overhead Windmill
Bent Over Row (:03 pause at ribs)

C) 3 rounds:
10/10 Lateral Hops
20 Steps Cat Crawl with PVC (partner help)

Tuesday Jul 28, 2020

10-minute warm up

Twice thru:
10 Push Ups
10 Bent Over Rows
10 Hollow Rocks
(3 rounds)
3-5 Skin the Cats
1 TGU + 2 PP + 20 FT OH Carry, each arm
100m Jog
Five rounds for time:
8 Pull Ups
8 DB Push Press, L-arm
40 FT Overhead Carry
8 DB Push Press, R-arm
40 FT Overhead Carry
12 Hollow Rocks

Monday Jul 27, 2020

10-minute warm up

Twice thru:
10 KB Clean Shrugs
10 Hollow Rocks
10 Push Ups
(3 rounds)
3-5 KB Squat Cleans, each arm
3-5 KB Windmills, each arm
30 Single Leg Hops + :30 Balance (eyes closed), each leg
15 minute AMRAP:
2-4-6-8-10... ascending reps of:

Kettlebell Squat Clean, L-arm
50m Farmers Carry
Kettlebell Squat Clean, R-arm
50m Farmers Carry
150 Single Unders

Saturday Jul 25, 2020

10-minute drills

Twice thru:
10 Push Ups
10 Sit Ups
10 Squats to Balls of Feet
(2 rounds)
Max Hang from Rings
Squat/ Pistol Hold 1:00 total
2-3 Cossacks Squats
3-5 Toes to KB
300m Jog
For time:
Lake Run
16 Toes to Rings (or Toes to KB)
16 Cossacks Squats
Lake Carry
16 Toes to Rings
16 Cossacks Squats
Lake Run
16 Toes to Rings
16 Cossacks Squats
(Lake Carry)

Partition the Toes to Rings and Cossacks Squats as needed.

Friday Jul 24, 2020

10-minute drills

Twice thru:
10/10 Single Leg DL
10 Push Ups
10 Sit Ups
(3 rounds)
8/8 KB Bent Over Rows
6-8 KB Push Ups
100 M Side Shuffle
Rest 1:00
For time:
600m Run
50 KB Deadlifts
Max Unbroken Push Ups
400m Run
30 KB Deadlifts
Max Unbroken Push Ups
200m Run
20 KB Deadlifts
Max Unbroken Push Ups

Mark your time and total reps.

Thursday Jul 23, 2020

10-minute drills

Twice thru:
5/5 Lizard Push Ups (https://youtu.be/_gpsrtD9YbI)
10 Squats to Balls of Feet
10 Sit Ups
(2 rounds)
3/3 Turkish Get Ups
:30 Headstand/ Handstand Practice
Lizard Crawl Practice (https://youtu.be/hMKY_s0Caok?t=18)
20 minute AMRAP:
40FT Lizard Crawl
40FT Duck Walk
:40s Handstand
40FT Bear Crawl
40FT Broad Jump
:40s Headstand

(https://youtu.be/hMKY_s0Caok?t=18)

Wednesday Jul 22, 2020

10-minute drills

With PVC:
10 Clean Shrugs
5 Front Squat
5 Push Press
5 Thrusters
5 Power Cleans
Rotate every 12-15 minutes:

A) 8 rounds:
1 Power Clean
1 Front Squat
1 Thruster

B) 3-4 rounds:
3-5 DB Press
3-5 DB Bent Over Rows
8-10 DB Single Leg DL

Each arm.

C) 3-4 rounds:
10/10 Squatting Thoracic Rotations
10/10 Lateral Hops
20 Plank Shoulder Touches

Saturday Jul 18, 2020

10-minute head to toe

Twice:
3-point touches, x2 thru each leg
3-point squats, x2 thru each leg
10 Hollow Rocks
10 Push Ups
(12 minutes)
Soccer Ball Drills
-overhead, backward, dribble practice
24ft Duck Walk
3-point Squats
Four rounds for time:
Overhead Soccer Ball Toss 50m
Backward Soccer Ball Toss 75m
Soccer Ball Dribble 100m
Air Squats (10-20-30-40 reps)

Each round ends with Air Squats and they grow by 10 reps each round.