Gym WODs

Wednesday Apr 01, 2020

@ HOME:
(4 rounds)
3-5 Chin Ups (:03 Lower)
10 Bridge Rotations
5-10 Kettlebell Swings

@ PARK:
(3 rounds)
10 Dive Bomber Push Ups
5 Cycles of Twist-Twist-Round-Arch
5-10 KB Swings
Four rounds:
200 Single Unders
Push Ups
Kettlebell Swings

Choose a push up count that you think you can hit for all four rounds.

Match the number of KB Swings.

(Choose a variation of push ups that allows for 20+ each round - this is a stamina building WOD)

Scaling options (use any or all variations):
Four rounds:
100 Lateral Hops (jump side to side over something small)
Knee Push Ups
Jumping Lunges (switch legs in the air each rep)

Monday Mar 30, 2020

(4 rounds)
Bulgarian Split Squat 7/7 (or add 1 rep to last time)
:30 of work/ :30 rest (x2) Cross Jack variation 1 & 2

Practice:
3-5 reps each of Object Squat Cleans, Thrusters, Squat
15 minute AMRAP:
400m Run
20 Object Squat Cleans
400m Run
20 Object Thrusters
400m Run
20 Object Squats

If you have weight, bring it to Park WOD.

Coaches: bring PVC to park

Options for Object work:
Kettlebell, Dumbbell, Bucket of sand/rocks, slam ball.

Saturday Mar 28, 2020

(18 minutes)
3-5 Chin Ups, :03 lower
:60 Squat Hold or Pistol Hold
10 Handstand Kick Ups

Every other round:
3-5 Strict Knees to Elbows
3-5 Pistols
20 minute AMRAP:
10 Strict Knees to Elbows
20 Pistols, alternating
30 FT Handstand Walk

Modifications:
(use any or all of these to modify the RX movements)
20 minute AMRAP:
10 V-ups
20 Walking Lunges
30 FT Cartwheels or Bearcrawl

Thursday Mar 26, 2020

(4 rounds)
Bulgarian Split Squats - 6/6 (or add one rep to last session)
:45 Wall-facing HS
Run 200m

Catch your breath after each round.
25 minutes: Run as far as possible.

Take your timer and set it for 12:30.

Run any pattern/ path at a sustainable pace until you hear the alarm.

Then, reset the timer, turn around and try to make it back to your starting point before the timer goes off again.

Use a running tracker to measure your total distance.

We will repeat this later in the month.

Monday Mar 23, 2020

(4 rounds)
5/5 Bulgarian Split Squat
:30/30 Cross Jack Variation 1 (x2)
10-20 Push Ups, unbroken
Four rounds for time:
15 Odd-Object Squats
:60 Plank Hold
200m Odd-Object Carry

Carry your object on your shoulder or in a rack position.

No Equipment variation:
Four rounds for time:
15 Jumping Squats
:60 Plank Hold
200m Backpedal Run

(Please backpedal in a safe environment. Preferably free of cars and on the grass).

Saturday Mar 21, 2020

Spend 10 minutes alternating between:
10 Handstand Kick Ups
Squat Hold

On the Handstand Kick Ups, aim to get both feet to come together without moving your hands.

Start with a low kick up, and progress to higher and higher kicks.

Work to control your top position.
“Cards For Community”

Hearts- Walking Lunges
Spades- V-Ups / Sit Ups
Diamonds- Push Ups
Clubs- Broad Jumps

Jokers: 10 Burpees

Get a deck of playing cards.

On 3-2-1 GO! Flip the first card over.

The face value of the card is the number of reps, and the suit determines the movement.

Example: 8 of Hearts = 8 Walking Lunges, total

Face Cards = 10 Reps
Aces = 11 Reps

Jokers = 10 Burpees

If you don’t have a deck of cards, tune in to our Instagram account for a Live Stream of our workout at 8:30 AM Saturday morning (3/21).

No worries if you miss us Live, we’ll keep the WOD in our Story for the next 24 hours. :-)