Gym WODs

Tuesday Sep 07, 2021

(10-12 minutes)
2 Hang Power Cleans
1 Front Squat
2-3 Burpees
50 Fast Single Unders

Build to working weight.
Work for 5:00, rest for 3:00, x3 rounds:

3 Hang Power Cleans
5 Burpees
100 Single Unders

Score = Total reps + Barbell weight

Monday Sep 06, 2021

(12-15 minutes)
Three rounds with light KB:
10 Kettlebell Swings
5 Down to Up Dog
10 Kip Swings
:30 Handstand Hold

Remaining time:
5 Kettlebell Swings
2-3 Muscle Ups/ Pull Ups
2-3 Handstand Push Ups
5 rounds for time:
3 Muscle Ups
7 Handstand Push Ups
10 Hollow Rocks
20 Kettlebell Swings

Score = Seconds - Kettlebell weight (LBS)

Scale 7 Pull Ups for Muscle Ups.

Saturday Sep 04, 2021

(12-15 minutes)
Once w/PVC, Twice w/barbell:
5 PVC Dislocates
7 Snatch Push Press
7 Overhead Squats
5 Power Snatches
*20 Lateral Hops

Remaining time:
5 Snatch Push Press
5 Overhead Squats
3 Power Snatches
Practice Box “Plant” Overs
Over 20 minutes, complete:

10-8-6-4-2
Power Snatch + Overhead Squat

Box “Plant” Overs

Score = Loads + Box Heights

(Box “plant” overs are the same as the Lateral Box Jumps from last week - just with a more appropriate name to avoid confusion)

Friday Sep 03, 2021

(12-15 minutes)
Three rounds w/light DB:
5 Down to Up Dogs
5/5 Overhead Lunges
3/3 Overhead Windmills
Practice Rope pins

Remaining time:
5-10 Push Ups
3/3 Overhead Lunges
3/3 Overhead Windmills
Practice Rope Climb
15 minute AMRAP:
1 Rope Climb
5-10 Push Ups
10-15 Sit Ups
40FT Overhead Walking Lunge

Score = reps + weight for each round completed

Thursday Sep 02, 2021

(10 minutes)
4-3-2-1 reps w/ light KB on each arm:
KB Deadlift
KB Push Press
TGU
Row 10 calories after each complete set.
15:00 AMRAP:
Row, no monitor

Rest 3:00

15 minute AMRAP:
2/2 TGU
Max Hang
:60 Wall Stretch on L & R legs

Score = Total Calories + (TGU LBS & Hang time for each set)

Wednesday Sep 01, 2021

Swap out: 3 rounds w/ PVC or Barbell
- 5 Clean Shrugs
- 5 Power Cleans
- 5 Front Squats
- 5 Push Press
- 10 Step Ups

Review Box Jump Overs as a group
(12 minutes)
1 Power Clean
1 Front Squat
1 Power Clean
3-5 Box Jumps building to Box Jump Overs
Over 20 minutes, complete 7 rounds:

Power Clean
Front Squat
Power Clean
Front Squat

This complex must be completed as touch and go, unbroken.

5 Box Jump Overs after each set.

Score = Loads + (Box Height * 5)

Choose a Box height where you can safely jump completely over the box without making contact.

Tuesday Aug 31, 2021

(12-15 minutes)
Three rounds:
:30-60 Wall Facing Handstand Hold
10 Kip Swings
5 Down to Up Dog
50 Single Unders

Remaining time:
3-5 Handstand Push Ups
3-5 Pull Ups

Practice Kipping Pull Ups, or CTB
5-10-15-10-5 reps for time:

Pull Ups
Handstand Push Ups

*200 Single Unders between rounds.

(15 minute time cap)

Partition the Pull Ups & Handstand Push Ups however you prefer.

Monday Aug 30, 2021

(12-15 minutes)
Three rounds with light KB:
10 American KB Swings
10 Box Step Ups
10 Kip Swings

Remaining time:
5-10 Wall Balls
5-10 Toes to Bar
5 Medicine Ball Step Ups
15 minute AMRAP:

Buy-in:
30 Toes to Bar
50 Wall Balls

Partition as needed.

Remaining time:
10 Sit Ups
10 Medicine Ball Box Step Ups (24/20)
10 American KB Swings

Score = Reps + Medicine Ball Weight + KB Kilos for every completed round.

Saturday Aug 28, 2021

(12-15 minutes)
Twice with light KB,
Straight through on each arm:
5 Suitcase Deadlifts
5 Push Press
5 Overhead Windmill
1 TGU

Then, perform 1-2 Wall Walks.

Remaining time,
Straight through on each arm:
3 Suitcase Deadlifts
2 Push Press
1 TGU
*build to working weight

1 Wall Walk after complete cycles.
18 minute AMRAP,

2-4-6-8-10… reps of:
KB Push Press, L-arm
KB Push Press, R-arm

Alternating with,
1-2-3-4-5… reps of:
Wall Walks

Complete 100m Suitcase carry after each rep cycle.
(eg. 2 KBPP, 2 KBPP, 1 WW, 100m carry, 4-4-2-carry, etc)

Score = Total Reps + KB weight in kilos added together for every round complete.

Friday Aug 27, 2021

(12-15 minutes)
Twice w/empty barbell:
10 Deadlifts
10 Lunges
10 Good mornings
10 Kip Swings
20 Lateral Hops

Remaining time:
3-5 Deadlifts
35 Toes to Bar
10-20 Double Unders
21-15-9 reps for time:
Deadlifts
Toes to Bar

*15 Lunges (unweighted) & 30 Unbroken Double Unders after each movement.

Score = Time minus Deadlift weight in seconds.