Gym WODs

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)

Monday May 25, 2020

(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.

Monday May 18, 2020

10-minute head to toe warm up

Twice through:
10 Ring Rows
10 Push Ups
10 Air Squats
(Three rounds)
5-10 reps of each with an empty bar:

Bent Over Row
Front Squat
Push Press
Good Morning

Hang :30-60
100 Single Unders
Five rounds:
150 Single Unders
10 Barbell Thrusters, 45/35
5-10 Strict Pull Ups

Pull Ups must be unbroken.

Mark your time, total reps and Pull Up variation.

Park-Home-WOD:
Five rounds:
150 Single Unders
10 Dumbbell Thrusters
5-10 Bent Over Rows, each arm

Saturday May 16, 2020

10-minute head to toe warm up

Once thru:
20 Push Ups
20 Air Squats
20 Hollow rocks
(3 rounds)
5/5 Cossacks Squats
5/5 Handstand Kick Ups
25m Super Mario Jumps
25m Frankensteins
50m Backpedal

Rest 1:00
20 minute AMRAP;
50m Broad Jump
50m Walking Lunges
50m Handstand Walk
50m Bear Crawl
1 Hill Duck Walk (up and down)

Scaled WOD:
20 minute AMRAP;
50m Broad Jump
50m Walking Lunges
50m Cartwheels
50m Bear Crawl
1 Hill Frog Hop (up and down)