Gym WODs

Thursday Sep 30, 2021

(10-12 minutes)
3 rounds:
1:00 Row
3/3 Handstand Kick Ups
5 Kip Swings
100 Single Unders

Remaining time:
Practice Handstand Walk/ wall walks
Practice Toes to Bar
Three rounds of:

5:00 AMRAP:
Row, calories

5:00 AMRAP:
20 FT Handstand Walk
5 Toes to Bar
150 Single Unders

No rest between AMRAPs.

Scale 2 Wall Walks for Handstand Walks, Knee Raises for Toes to Bar.

Wednesday Sep 29, 2021

(12-15 minutes)
Two rounds w/ empty bar:
10 Deadlifts
10 Presses
10 Back Squats
10 Good Mornings
20 Lateral Bar Hops

Remaining time:
2-3 Back Squats
2-3 Box Jumps
Take 25 minutes to complete:

3-3-3-3-3-3-3
Back Squat

5 Box Jumps after each set.

Score = Total Loads + Total Height on boxes

Tuesday Sep 28, 2021

(12-15 minutes)
Two rounds though:
20 Plank Pull Throughs
10/10 Single Leg Deadlifts
5 Rope Pins
200m Run

Remaining time:
5-10 Push Ups
1 Rope Climbs
Run 200m
15 minute AMRAP:

1-2-3-4… ascending reps of:
Rope Climb

Alternating with, 10-20-30… reps of:
Push Ups
Hollow Rocks

400m Run after each round

*Partition the Bodyweight reps any way you want.

Monday Sep 27, 2021

(12-15 minutes)
Three rounds w/ light DB on each arm:

5 Dumbbell Deadlifts
5 Dumbbell Push Presses
5 Dumbbell Front Squats
5 Dumbbell Push Jerks

*10 Step Ups & 100 Single Unders after each complete round..

Remaining time:
5/5 Dumbbell Push Jerks
3/3 Dumbbell Box Step Ups
10-20 Double Unders
Three rounds for time:

30 Dumbbell Push Jerks, total
30 Double Unders
30 Dumbbell Step Ups
30 Double Unders

15 minute time cap.

Use a single Dumbbell for Jerks and Step Ups.

Saturday Sep 25, 2021

(15-18 minutes)
Once w/PVC, twice w/ empty bar:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
10 Kip Swings
200m Run

Remaining time:
2-3 Power Cleans
2-3 Toes to Bar

Every other round 200m run.
15 minute AMRAP:
Run 400m
5 Power Cleans
5-10 Toes to Bar

Score = Power Clean Weight + Reps

40 reps/ round for the 400m run

20 reps for a 200m run if you squeeze one in at the end.

Friday Sep 24, 2021

(12-15 minutes)
Three rounds:
:30-60 Handstand Hold
10 Kip Swings
:20/20 Pistol Hold
100 Single Unders

Remaining time:
2-3 Pull Ups
2-3 Handstand Push Ups
2-3 Pistols each leg
100 Single Unders
Three rounds for time:
6-4-2 reps of:
Strict Pull Ups
Strict Handstand Push Ups
Pistols, each leg

250 Single Unders after each complete 6-4-2 cycle.

18 minute time cap.

Thursday Sep 23, 2021

(12-15 minutes)
Two rounds w/ empty bar:
10 Deadlifts
10 Press
10 Back Squats
10 Good Mornings
20 Lateral Bar Hops

Remaining time:
3-5 Back Squats
Box Climb Up Practice
Over 20 minutes complete:

5-5-5-5-5
Back Squat

5/5 Box Climb Ups after each set.

Score = Back Squat Loads + Box Heights

Wednesday Sep 22, 2021

(10-12 minutes)
Three cycles through on each arm:
5 One arm KB Swings
5 KB Push Press
5 KB Snatches
1 TGU

Row 1:00
10 minute AMRAP,
2-4-6-8-10-8-6-4-2… reps:

Kettlebell Snatch, L-arm (+1 TGU)
Kettlebell Snatch, R-arm (+1 TGU)

10 minute AMRAP:
Row, calories

5 minute AMRAP.
2-4-6-8-10-8-6-4-2… reps:

Kettlebell Snatch, L-arm (+1 TGU)
Kettlebell Snatch, R-arm (+1 TGU)

5 minute AMRAP:
Row, calories

No rest between AMRAPs, 10-10-5-5 minutes straight through.

Most athletes will want a slightly lighter than usual KB weight today.

Start back over on the 2-4-6-8… rep scheme on your 5 minute AMRAP.

Scaling option: One Arm KB Swings for KB Snatches

Tuesday Sep 21, 2021

(12-15 minutes)
Three rounds:
3-5 Rope Pins
:30-60 Wall-facing Handstand
150 Single Unders

Remaining time:
:60 Plank hold
Practice Rope Climb
Practice Double Unders
13 minute AMRAP:
1-2-3… 1-2-3… 1-2-3… reps:
Rope Climb

Alternating with,
10-20-30… 10-20-30 reps:
Double Unders
Sit Ups
Double Unders

(Yes, Double-Double Unders… ;-) )

Monday Sep 20, 2021

(12-15 minutes)
Two rounds w/ empty bar:
10 Deadlifts
10 Front Squats
10 Push Press
5 Thrusters
10/10 Single Leg Deadlifts

Remaining time:
3 Thrusters up to weight
3-5 Walking Lunges
:60 Plank every other round.
7 Rounds for time:
4 Thrusters
40FT Walking Lunges
8 Hollow Rocks

15-minute time cap.

Score = Time (s) - Thruster weight

Walking Lunges are unweighted.