Gym WODs

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.

Saturday Sep 18, 2021

(12-15 minutes)
Once w/pvc, twice w/barbell:
5 Power Cleans
5 Push Press
5 Front Squats
5 Push Jerks
10 Kip Swings

Remaining time:
Build to Push Jerk Weight

*Every other round 3-5 Pull Ups.
Over 20 minutes complete:

10-10-10-10
Push Jerk

Max Pull Ups after each set.

Friday Sep 17, 2021

(12-15 minutes)
Two rounds w/ empty barbell:
10 Deadlifts
10 Strict Press
10 Lunges
10 Push Press
20 Lateral Bar Hops

Remaining time:
3-5 Deadlifts
3-5 Box Jumps

*Every other round Row 1:00
“Christine”
3 rounds for time:
500/ 425m Row
12 Deadlifts
21 Box Jumps

Score = Time in seconds - (DL weight + Box Height*3)

Thursday Sep 16, 2021

(12-15 minutes)
Three rounds light DB/ KB:
5/5 One Arm KB Swings
3/3 Turkish Get Up
20 FT Duck Walk
:20/20 Pistol Hold

Remaining time:
1/1 TGU
3-5 One Arm KB Swings
2/2 Pistols
20 minute AMRAP:
2-5 Pistols, each leg

10 One Arm KB Swings, L-arm
1 Turkish Get Up, L-arm

10 One Arm KB Swings, R-arm
1 Turkish Get Up, R-arm

2 Laps Overhead Carry

Wednesday Sep 15, 2021

(12-15 minutes)
Three rounds w/ light KB or DB,
Straight through on each arm:
7 Deadlifts
5 Push Press
3 Windmills
1 Turkish Get Up

After completing both arms:
10 Kip Swings

Remaining time:
Build to working weight
3-5 Toes to Bar
3-5 Pull Ups
15 minute AMRAP,
10-8-6-4-2-4-6-8… reps of:

DB/ KB Push Press, L-arm
Toes to Bar
DB/ KB Push Press, R-arm
Pull Up

*30 Double Unders after each complete round.

Score = Reps + DB/KB weight for every complete round.

Tuesday Sep 14, 2021

(12-15 minutes)
Two rounds w/ empty barbell:
10 Deadlifts
10 Strict Press
10 Back Squats
10 Good Mornings
10 Step Ups

Remaining time:
3-5 Back Squats
3-5 Box Plant Over practice
Over 20 minutes complete:

8-8-8-8
Back Squat
Box Plant Overs (8/8 each round)

Score = Back Squat Loads + Box Heights

Monday Sep 13, 2021

(12-15 minutes)
Once w/PVC, Twice w/Barbell:
5 Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
5 Hang Power Snatch
50 Alternating foot Single Unders

Remaining time:
2-3 Hang Power Snatch
1 Overhead Squat

*every other round, 50 Alternating foot Single Unders.
5:00 of work, 2:30 of rest x3 rounds:
3 Hang Power Snatches
10 Sit Ups
100 Single Unders

Score = Hang Power Snatch weight + (Rounds * 13)

Saturday Sep 11, 2021

(12-15 minutes)
Two rounds w/ empty barbell:
10 Deadlifts
10 Strict Press
10 Back Squats
10 Good mornings
10 Kip Swings

Remaining time:
3-5 Deadlift up to working weight
3-5 Toes to Bar
Over 20 minutes complete:

10-10-10-10
Deadlifts

Max unbroken Toes to Bar after each set. (4x)

Score = Barbell Loads + Toes to Bar reps

Friday Sep 10, 2021

(12-15 minutes)
Three rounds w/ light KB:
5/5 Dumbbell Snatch
5/5 Dumbbell Overhead Squat
20 Plank Should Touches
10 Kip Swings (first round) max unbroken Pull Ups (rounds 2&3)

Remaining time:
3/3 Dumbbell Snatch
3/3 Dumbbell Overhead Squat
3 Burpee Box Step Overs
15 minute AMRAP:

Buy in: 35 Burpee Box Step Over

Then,
10 Dumbbell Snatch
10 Dumbbell Overhead Squat
10 Push Up
10 Box Step Ups

Dumbbell moves are total reps with one Dumbbell.

Score = Reps + DB weight for every complete round.

Thursday Sep 09, 2021

(12-15 minutes)
Two rounds with light KB:
2/2 TGU
2 Rope Pins
:30 Handstand Hold
Row :60

Remaining time:
Rope pin/ Rope Climb practice
Handstand Walk/ Kick Up practice
Row :60
20 minute AMRAP:
1 Rope Climb
20FT Handstand Walk
3/3 Turkish Get Ups
Row 35/ 25 calories

Score = Reps + KB kilos for every round complete

Scale 3 Rope Pins or 1 Rope Lower for Rope Climbs.

Scale 4 Handstand Kick Ups or 2 Wall Walks for Handstand Walk