Gym WODs

Friday Oct 22, 2021

(12-15 minutes)
Two rounds with light KB:
24ft Duck Walk
10 L-sit to Table Top
10 Kettlebell Swings
2-3 Rope Pins
Run 200m

Remaining time:
3/3 Pistols
10 Kettlebell Swings @ working weight
:10 Floor L-sit
200m Run every other round.
20 minute AMRAP:
1 Rope Climb
5/5 Pistols
15 Kettlebell Swings
:30 Floor L-sit
200m Run

1 round complete = 1+5+5+15+30+20 + Kilos each round.

Thursday Oct 21, 2021

Head to toe warm up
-Once w/PVC, twice w/ empty bar:
5 PVC Dislocates
5 Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
3 Power Snatch
20 Lateral Bar Hops

Drills:
12 minute EMOM:
a) 3 Power Snatch
b) 2-5 TGU, one arm

Focus on receiving the bar 3-5 inches lower than usual for your Power Snatch.
Partner WOD, x3 rounds,
A) 400m Shoulder Carry
B) Row for calories

Each partner completes 3 rounds of each, 30 minute cap.

Score = LBS for EACH weighted carry + Total calories

Wednesday Oct 20, 2021

(15-18 minutes)
Twice through w/ empty bar:
5 Clean Shrugs
5 Power Cleans
5 Push Press
5 Kip Swings
20 Lateral Hops
5 Clean Shrugs
5 Power Cleans
5 Push Press
5 Kip Swings
Run 200m

Remaining time:
3-5 Power Cleans, TnG
3-5 Toes to Bar
200m Run every other round.
13 minute AMRAP:
5 Power Cleans, TnG
5-10 Toes to Bar
Run 400m

Score = Reps + Weight + 40 reps/ run
(20 for a 200m @ the end if you choose).

Tuesday Oct 19, 2021

(12-15 minutes)
Two rounds with empty bar:
10 Deadlift
10 Push Press
10 Front Squats
5/5 Lunges
20 Plank Shoulder Touches

Remaining time:
Build to opening Front Squat weight.
Practice FLR
Over 20 minutes complete:
5-5-5-5-5

Front Squat

Max FLR on low rings between sets (:30 minimum)

Monday Oct 18, 2021

(12-15 minutes)
Two rounds with light KB:
5/5 KB Single Leg Deadlift
5/5 KB Squats
5/5 KB Presses
3/3 TGU
10 Kip Swings
100 Single Unders

Remaining time:
3 KB Press, L-arm (+1 TGU)
3 KB Press, R-arm (+1 TGU)
3-5 Pull Ups
100 Single Unders every other round.
Starting every 5:00 x4 rounds:
250 Single Unders
AMRAP:
5 Pull Ups
5/5 KB Strict Press
10 Sit Ups

Score = (25 reps + KB weight) x rounds completed

Saturday Oct 16, 2021

Head to toe warm up
-Then, right into PVC drills

Once w/ PVC, once w/barbell:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
5 Push Press
5 Push Jerks
5 Pull Ups

Drills:
(8 minutes)
Build to opening weight.
2 Power Cleans
2 Front Squats
2 Push Press
*5 Pull Ups every other round.
Weightlifting Workout of the day:
Every 1:00 x8 rounds:
1 Power Clean
1 Front Squat
1 Push Press

(reduce weight for the first few rounds if needed for Squat Cleans & Push Jerks)

Every 1:00 x8 rounds:
1 Squat Clean
1 Push Jerk
1 Squat Clean
1 Push Jerk

Score = Total Loads across all 16 rounds.
(Tidy up Equipment, then…)

500m walk-jog x1 as a group

Warm up/ Drills
(12-15 minutes)
Twice rounds w/ light-medium KB:

10/10 Single Leg Deadlifts
5-10 Push Ups
5-10 Kettlebell Swings
10 Kip Swings

Remaining time:
Build to KB Swing weight
3-5 Toes to Bar

CrossFit Workout of the Day:

Three rounds of each with a partner.

Partner A:
400m Weighted Carry

Partner B AMRAP:
5 Toes to Bar
5 Burpees
10 Kettlebell Swings
10 Sit Ups

Then, switch.

Score = Weight for each carry + Total Reps + Weight for AMRAP each complete round.

(Yes you can use two different weights for Carries and Swings)

Friday Oct 15, 2021

(12-15 minutes)
Two rounds through:
10 Kip Swings
:30 Wall-facing Handstand Hold
10/10 Single Leg Deadlifts
Row :60

Remaining time:
3-5 Pull Ups
3-5 HSPU
5/5 Lunges
Row :60 every other round.
Workout of the day:
Starting every 5:00 x4 rounds:

Row 500/ 425m

AMRAP:
5 Pull Ups
5 Handstand Push Ups
40FT Walking Lunge

Score = Total reps

(score Lunges as 1 rep/ mat = 10 mats in 40ft)

Thursday Oct 14, 2021

(12-15 minutes)
Four rounds w/ PVC or empty bar:

Emphasize *crisp* landings on power snatches.

3 Snatch Shrugs
3 Snatch Push Press
3 Overhead Squats
3 Power Snatches
20 Lateral Bar Hops
3 Snatch Shrugs
3 Snatch Push Press
3 Overhead Squats
3 Power Snatches

Then, Run 200m
25 minute max distance:

Walk-Jog-Run

Pick a landmark, run to it.
Then, pick another landmark and either run again or walk it.
Repeat for 25 minutes.
Aim to keep perpetual progress.
Use a running App to track total distance.

(We will repeat in November).

Wednesday Oct 13, 2021

(12-15 minutes)
Twice w/ empty bar:
10 Deadlifts
10 Presses
10 Front Squats
5/5 Lunges
10 L-sit to Table Tops

Remaining time:
2-3 Front Squats
Tuck Support/ L-sit :10 practice
Over 20 minutes complete:

8-8-8-8 Front Squats

Max L-sit after each round.

(Pick a version where you can complete :30s unbroken)

Tuesday Oct 12, 2021

(12-15 minutes)
Twice with light-medium dumbbells (1x)
5 Deadlifts
5 Presses
5 Front Squats
5 Push Presses
5/5 Windmills
Jog 200m

Remaining time:
Rope Pin 2-3
3-5 DB Push Press (2x)
3/3 Windmills
Run 200m
For time:
5 Dumbbell Push Press
1 Rope Climb
Run 400m
10 Dumbbell Push Press
2 Rope Climb
Run 400m
15 Dumbbell Push Press
3 Rope Climb
Run 400m
20 Dumbbell Push Press
4 Rope Climbs

NO DROPPING DUMBBELLS

15-minute cap

Use 2x Dumbbells for the Push Press.

Partition the Push Press & Rope Climbs as needed.