Gym WODs

Saturday Sep 25, 2021

(15-18 minutes)
Once w/PVC, twice w/ empty bar:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
10 Kip Swings
200m Run

Remaining time:
2-3 Power Cleans
2-3 Toes to Bar

Every other round 200m run.
15 minute AMRAP:
Run 400m
5 Power Cleans
5-10 Toes to Bar

Score = Power Clean Weight + Reps

40 reps/ round for the 400m run

20 reps for a 200m run if you squeeze one in at the end.

Friday Sep 24, 2021

(12-15 minutes)
Three rounds:
:30-60 Handstand Hold
10 Kip Swings
:20/20 Pistol Hold
100 Single Unders

Remaining time:
2-3 Pull Ups
2-3 Handstand Push Ups
2-3 Pistols each leg
100 Single Unders
Three rounds for time:
6-4-2 reps of:
Strict Pull Ups
Strict Handstand Push Ups
Pistols, each leg

250 Single Unders after each complete 6-4-2 cycle.

18 minute time cap.

Thursday Sep 23, 2021

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

Remaining time:
3-5 Back Squats
Box Climb Up Practice
Over 20 minutes complete:

5-5-5-5-5
Back Squat

5/5 Box Climb Ups after each set.

Score = Back Squat Loads + Box Heights

Wednesday Sep 22, 2021

(10-12 minutes)
Three cycles through on each arm:
5 One arm KB Swings
5 KB Push Press
5 KB Snatches
1 TGU

Row 1:00
10 minute AMRAP,
2-4-6-8-10-8-6-4-2… reps:

Kettlebell Snatch, L-arm (+1 TGU)
Kettlebell Snatch, R-arm (+1 TGU)

10 minute AMRAP:
Row, calories

5 minute AMRAP.
2-4-6-8-10-8-6-4-2… reps:

Kettlebell Snatch, L-arm (+1 TGU)
Kettlebell Snatch, R-arm (+1 TGU)

5 minute AMRAP:
Row, calories

No rest between AMRAPs, 10-10-5-5 minutes straight through.

Most athletes will want a slightly lighter than usual KB weight today.

Start back over on the 2-4-6-8… rep scheme on your 5 minute AMRAP.

Scaling option: One Arm KB Swings for KB Snatches

Tuesday Sep 21, 2021

(12-15 minutes)
Three rounds:
3-5 Rope Pins
:30-60 Wall-facing Handstand
150 Single Unders

Remaining time:
:60 Plank hold
Practice Rope Climb
Practice Double Unders
13 minute AMRAP:
1-2-3… 1-2-3… 1-2-3… reps:
Rope Climb

Alternating with,
10-20-30… 10-20-30 reps:
Double Unders
Sit Ups
Double Unders

(Yes, Double-Double Unders… ;-) )

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.