Gym WODs

Thursday Oct 07, 2021

(10-12 minutes)
Once w/PVC, twice w/Barbell:
5 Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
5 Power Snatches
20 Lateral Bar Hops

Remaining time:
2-3 Power Snatch
10-20 Double Unders
Plank Pull Through setup
21 minute EMOM:
a) Power Snatch x3
b) 10-50 Double Unders
c) 10 Plank Pull Throughs

Treat today as a skill today for the Power Snatch.

Wednesday Oct 06, 2021

(12-15 minutes)
Once w/ PVC, once w/Barbell:
5 Hang Power Cleans
5 Push Press
5 Push Jerks
10 Kip Swings
Row :60 // Jump Rope :60

Remaining time:
3-5 Push Jerks
3-5 Toes to Bar
Row :60 // Jump Rope :60
6 rounds for time:

10 Push Jerks
10 Toes to Bar

Row 500/ 425m or 250 Single Unders (alternate rounds).

18 minute time cap.

Choose a Push Jerk weight that you can complete unbroken.

Tuesday Oct 05, 2021

(12-15 minutes)
Twice with empty Barbell:
10 Deadlifts
10 Push Press
10 Back Squats
10 Good Mornings
10 Hanging Knee Raises

Remaining time:
Back Squat 3-5 reps up to opening weight.
Over 20 minutes complete:

10-8-6-4-2 Back Squat

*Max hang between rounds.

Score = Total Weight + Total time (s).

Repeat from 7/20 - FRC10 WOD #4

Monday Oct 04, 2021

(12-15 minutes)
200m Run, then…

Once w/PVC, once w/Barbell:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
10 Push Ups
10 Kip Swings

Then, 200m Run, then…

Remaining time:
2-3 Power Cleans
3-5 Pull Ups
3-5 Burpees

200m Run every other round.
15 minute AMRAP,
10-8-6-4-2-4-6… rep scheme:

Power Clean
Pull Ups
Burpees

Run 400m after each round.

Score = Total reps + Power Clean weight.

Saturday Oct 02, 2021

Once w/ PVC, once w/barbell:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
5 Push Press
2/2 Split Jerk
20 Lateral Bar Hops
(10 minutes)
1 Power Clean
1 Front Squat
1/1 Split Jerk
*Add weight every other round
Barbell WOD @ 8:00 AM
CrossFit WOD @ 8:45 AM

Start at 8:00 AM
Weightlifting (8:00-8:45)
CrossFit (8:45-9:30)

Complete 8 rounds over 20 minutes:

1 Clean + 1 Front Squat + 1/1 Split Jerk
2-5 Strict Pull Up

**Clean up Barbells and bring out Medicine Balls**

400m Walk-Jog x2

As a group:
10 Medicine Ball Deadlift Shrugs
10 Medicine Ball Front Squats
10 Medicine Ball Thruster Shots
10 Medicine Ball Sit Ups

Review Medicine Ball Clean

Once through:
5-10 Medicine Ball Sit Ups
5-10 Medicine Ball Cleans
200m Weighted Run
5-10 Medicine Ball Cleans
5-10 Medicine Ball Sit Ups

Workout of the Day:
Two rounds for time:
400m Run
20 Medicine Ball Cleans
20 Medicine Ball Sit Ups
200m Weighted Run
20 Medicine Ball Cleans
20 Medicine Ball Sit Ups

18 minute time cap

Friday Oct 01, 2021

(12 minutes)
Build to a 1RM complex:
1 Deadlift
1 Press
1 Front Squat
1 Push Press
1 Back Squat
150 Single Unders after each round
18 minute AMRAP:
10 Deadlifts
10 Presses
10 Front Squats
10 Push Press
10 Back Squats

200m Weighed Carry after each round.

Perform the workout with an empty bar for the 10s and a KB for the carries.

The 10s are meant to be completed in one unbroken set. Scale the reps down to 8s or 5s or use a lighter bar to accommodate.

Score =Reps + Barbell weight + KB weight for every round completed

Thursday Sep 30, 2021

(10-12 minutes)
3 rounds:
1:00 Row
3/3 Handstand Kick Ups
5 Kip Swings
100 Single Unders

Remaining time:
Practice Handstand Walk/ wall walks
Practice Toes to Bar
Three rounds of:

5:00 AMRAP:
Row, calories

5:00 AMRAP:
20 FT Handstand Walk
5 Toes to Bar
150 Single Unders

No rest between AMRAPs.

Scale 2 Wall Walks for Handstand Walks, Knee Raises for Toes to Bar.

Wednesday Sep 29, 2021

(12-15 minutes)
Two rounds w/ empty bar:
10 Deadlifts
10 Presses
10 Back Squats
10 Good Mornings
20 Lateral Bar Hops

Remaining time:
2-3 Back Squats
2-3 Box Jumps
Take 25 minutes to complete:

3-3-3-3-3-3-3
Back Squat

5 Box Jumps after each set.

Score = Total Loads + Total Height on boxes

Tuesday Sep 28, 2021

(12-15 minutes)
Two rounds though:
20 Plank Pull Throughs
10/10 Single Leg Deadlifts
5 Rope Pins
200m Run

Remaining time:
5-10 Push Ups
1 Rope Climbs
Run 200m
15 minute AMRAP:

1-2-3-4… ascending reps of:
Rope Climb

Alternating with, 10-20-30… reps of:
Push Ups
Hollow Rocks

400m Run after each round

*Partition the Bodyweight reps any way you want.

Monday Sep 27, 2021

(12-15 minutes)
Three rounds w/ light DB on each arm:

5 Dumbbell Deadlifts
5 Dumbbell Push Presses
5 Dumbbell Front Squats
5 Dumbbell Push Jerks

*10 Step Ups & 100 Single Unders after each complete round..

Remaining time:
5/5 Dumbbell Push Jerks
3/3 Dumbbell Box Step Ups
10-20 Double Unders
Three rounds for time:

30 Dumbbell Push Jerks, total
30 Double Unders
30 Dumbbell Step Ups
30 Double Unders

15 minute time cap.

Use a single Dumbbell for Jerks and Step Ups.