Gym WODs

Friday Jul 23, 2021

(15 minutes)
Once w/PVC, Twice w/Barbell:
10 PVC dislocates
5 Snatch Shrugs
5 Snatch Push Presses
5 Overhead Squats
5 Hang Power Snatches
10 Kip Swings

Remaining time:
3 Toes to Bar
3 Burpees
3 Overhead Squats

Find workout weight
10 minute AMRAP:
5 Toes to Bar
7 Burpee
9 Deadlifts

Score = Reps + Barbell weight

Thursday Jul 22, 2021

(12 minutes)
Once w/PVC, Twice w/barbell:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
5 Push Press
20 Lateral Bar Hops

Remaining time:
3 Power Clean + Push Press up to working weight
Jog Agility Course
24 minute EMOM:

A) 3-5 Power Clean + Push Press, tng
B) Plank (:30-60)
C) Agility course (50-75% speed) // 10-50 Double Unders

Wednesday Jul 21, 2021

(10-12 minutes)
Two rounds:
10 Down-To-Up-Dogs
10 Kip Swings
10 Lunges / Step Ups
Row 1:30

Remaining time:
Practice Pull Up/ Muscle Up Variations
3-5 Box Jumps
FRC10 WOD #2

15 minute AMRAP:
Row, calories (no monitor)

Rest 3:00

15 minute EMOM:
0-5 Pull Ups
0-10 Push Ups
0-15 Lunges

AMRAP score = Total Calories
EMOM score = Reps from LOWEST round

(Alternate WOD):
If you have already completed FRC10 WOD #2, complete this in lieu of the EMOM portion of today's WOD. Yes, you still have to row 15 minutes. ;-)

Every 1:30 x10 rounds:
2-3 Bar Muscle Ups
3-5 Box Jumps

Score = Reps + Box Jump Height.
(Compare to similar WOD on 7/6)

Tuesday Jul 20, 2021

(12-15 minutes)
Two rounds w/ barbell:
10 Deadlifts
10 Presses
10 Back Squats
10 Kip Swings

Remaining time:
Build to opening Back Squat weight.

(Bail on first 2 rounds as you add bumpers)
FRC10 WOD #1

Over 20 minutes, complete:

10-8-6-4-2 Back Squat

*Max Hang between rounds (4x).

Score = Back Squat Loads + Time (s).

(Final set of Back Squats must be on your shoulders before the clock beeps to count)

(If you are sharing a rack with a partner, start a separate clock 2:00 later)

Monday Jul 19, 2021

(12-15 minutes)
Three rounds w/ light KB:
5/5 One Arm KB Swing
5/5 KB Lunges
5/5 KB Push Press
1/1 TGU
5 Down to Up Dogs
50 Single Unders

Remaining time:
5-10 KB Swings @ WOD weight
1/1 TGU @ WOD weight
For time:
100 Russian Kettlebell Swings
100 Push Ups
100 Sit Ups
1000 Single Unders

*Partition the reps any way you like each round.

15-minute cap.

Saturday Jul 17, 2021

(12-15 minutes)
Once w/PVC, Twice w/Barbell:
5 Power Cleans
5 Front Squats
5 Push Press
5 Thrusters
*100 Single Unders

Remaining time:
Build to opening weight
10-20 DU
(Over 20 minutes)

10-8-6-4-2 Thruster

*:60s Max Double Unders between rounds (4x)

Score = Total Load + Total Reps

Friday Jul 16, 2021

(12 minutes)
Twice with light DB on each side:
5 DB Suitcase DL
5 DB Power Cleans
5 DB Push Press
1 TGU

Remaining time:
3/3 DB Power Clean + 1 TGU
3 Burpee Box Step Overs
18 minute AMRAP,
2-4-6-8... 2-4-6-8... cycling reps:

Dumbbell Power Clean, L-arm (+1 TGU)
Dumbbell Power Clean, R-arm (+1 TGU)
Hollow Rocks
Burpee Box Step Over

Thursday Jul 15, 2021

(10-12 minutes)
Two rounds:
10 Down-To-Up-Dogs
10 Kip Swings
10 Lunges
Row 1:30

Remaining time:
Practice Pull Up Variations
15 minute AMRAP:
Row for calories (no monitor)

Rest 3:00

15 minute EMOM:
0-5 Pull Ups
0-10 Push Ups
0-15 Lunges

AMRAP score = Total Calories
EMOM score = Reps from LOWEST round

Wednesday Jul 14, 2021

(12-15 minutes)
Once w/PVC, Twice w/Barbell:
5 Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
5 Power Snatches
*20 Plank Pull Throughs

Remaining time:
Build to opening weight
Every 1:00 x 15 rounds:
1 Power Snatch
1 Overhead Squat

Score = Total Load of all 15 sets

Choose a technical focus and stick with it throughout the WOD.

Tuesday Jul 13, 2021

(10-12 minutes)
Two rounds:
10 Squatting Thoracic Rotations
10 Step Ups
*100 Single Unders

Remaining time:
5-10 Wall Balls
5-10 Weighted Step Ups
10-20 Double Unders
AMRAP 1:00 at each station x4 rounds:

Wall Balls
Medicine Ball Step Ups
Double Unders

(rest 2:00 after each full cycle)

For every 5 reps on Wall Balls and Step Ups add your Medicine Ball Weight to your score.

(Example: 20 Wall Balls @ 14 LBS = 20 + 14 + 14 + 14 + 14 = 76 reps)