Gym WODs

Wednesday Aug 04, 2021

(12-15 minutes)
Three rounds:
20 Plank Pull Throughs
10 Box Step Ups
10 Kip Swings

Remaining time:
2-3 Muscle Ups
2-3 Box Jumps
Every 1:30 x 10 rounds:

3 Bar Muscle Ups
5 Box Jumps
7 Sit Ups

Score = Total Reps + Box Height (inches)

(Repeat from 7/6)

Tuesday Aug 03, 2021

12-15 minutes
Once w/pvc, twice w/barbell:
5 PVC dislocates
5 snatch push press
5 overhead squats
5 power snatch
10-20 lateral frog hops

Remaining time:
3-5 overhead squats
Practice lateral box jumps
Over 20 minutes complete:

10-8-6-4-2
Overhead squat
Lateral box jump

Score = barbell loads and box heights each round.

Monday Aug 02, 2021

12-15 minutes
Three rounds w/ light dumbbell,
Straight through on each arm:
5 DB snatch
5 DB push press
5 DB windmills
1 DB Turkish Get Up
50 single unders after each complete round

Remaining time:
Build to working weight
15 minute AMRAP
2-4-6-8… 2-4-6-8… reps:
Dumbbell Snatches
Dumbbell Push press
(+1 Turkish Get Up)

200 single unders after each complete round.

Score = dumbbell reps + dumbbell weight.

Saturday Jul 31, 2021

(12-15 minutes)
Once w/PVC, twice w/barbell:
5 Hang Power Cleans
5 Push Press
5/5 Lunges
*5-10 Gibbon Swings + Jump

Remaining time:
Build to working weight
Practice 2-3 Broad Jumps
Complete 5 rounds over 20 minutes:

3 Push Press + 3/3 Barbell Lunge

*Between rounds "Quad Broad Jump" for distance after each set.

Score = Total Loads + Total distance in feet

Quad broad jump = 4 broad jumps back2back2back2back. No resetting feet. Go fast or slow.

Friday Jul 30, 2021

(12-15 minutes)
Three rounds with light KB,
Straight through on each arm:
5 KB Deadlifts
5 KB Swings
5 KB Push Press
1 KB TGU
*10 Kip Swings

Remaining time:
3-5 HSPU
3-5 Toes to Bar
3-5 KB Swings @ weight
15 minute AMRAP:
5-10 Handstand Push Ups
10-15 Hollow Rocks
15-20 Kettlebell Swings
100m Suitcase Carry

Score = Total reps + KB weight for every completed carry

Thursday Jul 29, 2021

(10-12 minutes)
One w/pvc, twice w/barbell:
5 pvc dislocates
5 snatch shrugs
5 snatch push press
5 overhead squats
5 hang power snatch
100 single unders

Remaining time:
Build to snatch weight
24 minute EMOM:
A) 3 hang power snatch
B) 10-20 plank pulls // single unders
C) Balance :30-60

*if you are competing in the FRC10 competition choose a 5:00 block during the EMOM to perform event 5: “the rail”

Wednesday Jul 28, 2021

(8 minutes)
Once w/PVC, twice w/Barbell:
5 PVC Dislocates
5 Clean Shrugs
5 Power Cleans
5 Front Squat
5 Push Press
5 Push Jerks
20 Lateral Hops

(15 minute EMOM)
A) 3-5 Clean & Overhead
B) Agility Course @ 60-70%
C) Plank Hold, :30-60

Build to working weight.
"FRC10 WOD 7: Chalkboard Eraser Test"
For time:
~100m Agility Course

Rest :30

"FRC10 WOD 8: Sprinting Grace"
:60s AMRAP:
Clean & Overhead

Score = Reps x Weight

Tuesday Jul 27, 2021

(12-15 minutes)
Three rounds w/ light KB,
5 Round + Arch
2/2 TGU
10 Kip Swings

Remaining time:
Make attempts at "The Arch"
1-2 Bar Muscle Ups
1/1 TGU
Row 1:00
15 minute AMRAP:
2-4-6-8-10... ascending reps of:
Bar Muscle Ups
Turkish Get Up, Total

Alternating with,

100-200-300-400... ascending reps:
Row, meters

Score = Muscle Up Reps + TGU Reps + TGU weight

Scale 1-2 Pull Ups, or Ring Rows for each Bar Muscle Up.

Monday Jul 26, 2021

(12-15 minutes)
Two rounds:
10 Squatting Thoracic Rotations
10 Down to Up Dogs
10 Step Ups
100 Single Unders

Remaining time:
5-10 Wall Balls
10-20 Double Unders
Row 1:30
"FRC10 WOD 6: Lactic Legs"

2:30 AMRAP:
Wall Balls

Rest :60

2:30 AMRAP:
Double Unders

--
End of FRC10 WOD 6, but today's WOD continues...
-

Rest :60

2:30 AMRAP:
Row, meters

Rest :60

2:30 AMRAP:
Box Step Ups, unweighted

Rest :60

2:30 AMRAP:
Single Unders

Score for FRC10 WOD = Wall Ball Reps + Double Under Reps + (Medicine Ball Weight for every 8 WB reps)

Saturday Jul 24, 2021

(12-15 minutes)
Twice thru:
20 Plank Pull Throughs
:30 Handstand Hold
:30 recovery row, :15 power row, :30 recovery row, :15 power row, :30 recovery row

Remaining time:
3-5 Handstand Push Ups
3-5 Power Pulls on Rower
Over 20 minutes, complete 5 rounds:

Max Strict Handstand Push Ups
20 Pulls on Rower for Max Calories