Gym WODs

Thursday Jul 01, 2021

(12-15 minutes)
Once w/PVC, Twice w/Barbell:
10 PVC Dislocates
5 Power Cleans
5 Push Press
5 Split Jerks
10 Kip Swings

Remaining time:
2-3 Split Jerks, build to opening weight.
Complete in 20 minutes

Split Jerk 3-3-3-3-3

*Max Hang between each set (4x).

Score = Total Load + Total Time (s)


(Repeat from 6/3)

Wednesday Jun 30, 2021

(12 minutes)
Three rounds w/iron plate:
20 Plank Pull Throughs
5/5 Overhead Walking Lunge
10 Kip Swings
Row 1:30

Remaining time:
Practice 3-5 Pull Ups
10:00 AMRAP:
5 Pull Ups
5-10 Push Ups
10 Overhead Walking Lunges

Rest 3:00

10:00 AMRAP:
Rowing for calories

Score = Total reps + Dumbbell Weight + Total calories

Tuesday Jun 29, 2021

(12-15 minutes)
Twice with empty bar:
10 Deadlifts
10 Strict Press
:30 Overhead Hold
3 Wall Walks

Remaining time:
Build to opening weight for Deadlift
(Over 20 minutes)

10-8-6-4-2 reps of:

Deadlift

*Max Wall-facing Handstand Hold between rounds (4x).

Score = Total Load + Total Time (s).

Monday Jun 28, 2021

(12-15 minutes)
(Once w/ PVC, Twice w/ Barbell)
5 Hang Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
5 Hang Power Snatches
*30 Lateral Bar Hops.

Remaining time:
2-3 Hang Power Snatch + Overhead Squat
10-15 Double Unders
2:30 on/ 2:30 off x4 rounds:
1-2-3-4... ascending reps:

Hang Power Snatch + Overhead Squat
Double Unders (10x)

Score = Load + Reps for each round.

Saturday Jun 26, 2021

(15 minutes)
One round PVC, One round empty bar:
5 Hang Clean Shrugs
5 Hang Power Cleans
5 Front Squats
5 Hang Squat Cleans
*50 fast single unders after each round.

Remaining time:
5 Hang Squat Cleans build to opening weight.
Complete over 20 minutes:

10-8-6-4-2 Hang Squat Clean

*:60s max Single Unders between sets (4x)

Friday Jun 25, 2021

(12-15 minutes)
Two rounds with light KB,
straight through on each arm:
7 One Arm KB Swings
7 KB Push Press
1 Turkish Get Up

10 Push Ups + 10 Box Steps after each complete round.

Remaining time:
5-10 KB Swings up to working weight
3 Burpee Box Step Overs
15 minute AMRAP:

10-20-30... ascending reps:
Kettlebell Swing
Sit Ups

*5 Burpee Box Step Over after each movement.

Thursday Jun 24, 2021

(12-15 minutes)
One round PVC, Two rounds empty bar:
5 Hang Power Cleans
3 Press
3 Push Press
3 Split Jerk
*10 Kip Swings

Remaining time:
1 Press + 2 Push Press + 3 Split Jerk
Build to working weight.
Complete 5 rounds over 20 minutes:

1 Press + 2 Push Press + 3 Split Jerk

*Max Hang between each set

Score = Total Load + Total Hang time

Wednesday Jun 23, 2021

(15 minutes)
Two rounds with light Dumbbell,
Straight through on each arm:

5 DB Deadlifts
5 DB Front Squats
5 DB Overhead Lunges
1 DB Turkish Get Up

50 Fast Single Unders after each arm.

Remaining time:
3/3 DB Deadlift
3/3 DB Overhead Lunges
3/3 DB Squat
Building to working weight
15 minute AMRAP:

10-20-30... ascending reps:
Dumbbell Deadlift
Dumbbell Overhead Lunge
Dumbbell Squat

*100 Single Unders between each movement.

Score = Total DUMBBELL reps

Tuesday Jun 22, 2021

One round PVC, two rounds empty Bar:
5 Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
5 Hang Power Snatches
*30 Lateral Bar Hops

Remaining time:
2-3 Hang Power Snatch
15 Double Unders
Every :90 x 10 rounds:

3 Hang Power Snatch
10-30 Double Unders

Scores = Total Load + Double Unders

Monday Jun 21, 2021

(12-15 minutes)
Three rounds:
14 Plank Pull Throughs
4 Rope Pins
Row :60s

Remaining time:
3-5 Dips
10 Air Squats
Row :60s
15 minute AMRAP:

Three rounds:
1-2 Rope Climbs
5-7 Dips
10 Air Squats

Then,

Row 500/ 425m after each full cycle.

Choose rep schemes for Dips to keep your sets unbroken throughout the entire WOD.

Expect ~3 rounds of bodyweight work.