Gym WODs

Friday Aug 13, 2021

(12-15 minutes)
Three rounds w/barbell:
8 Deadlifts
8 Push Press
:30 Overhead hold
5 Down-Dog-Up-Dog
100 Single Unders

Remaining time:
Build to Deadlift weight
2-3 Burpees
100 Single Unders every other round
15 minute AMRAP,

5-10-15-10-5 reps of:

Deadlifts
Burpees

*150 Single Unders after each round

Score = Deadlift weight + Deadlift & Burpee reps

(Repeat from 7/5)

Thursday Aug 12, 2021

(12-15 minutes)
Once w/PVC, twice w/barbell:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
5 Broad Jumps, (medium distance) working on getting arm swing involved

Remaining time:
Build to opening weight
Practice more explosive Broad Jumps
Over 20 minutes complete:

1-1-1-1-1-1
Power Clean + :20 Front Rack Hold

*Between rounds Quad-Broad-Jump.

Score = Average Load + Distance in feet

Wednesday Aug 11, 2021

(12-15 minutes)
Once w/ PVC, twice w/barbell:
5 Power Cleans
5 Press
5 Push Press
10 Kip Swings
100 Single Unders

Remaining time:
Build to Push Press weight.
3-5 Pull Ups
100 Single Unders every other round.
15 minute AMRAP,
10-8-6-4-2-4-8-6-10... reps:
Push Press
Pull Ups

*150 Single Unders after each round.

Score = Barbell Load + Total Reps (not including Single Unders)

Tuesday Aug 10, 2021

(12-15 minutes)
Two rounds w/barbell:
10 Deadlifts
10 Push Press
10 Back Squats
10 Good Mornings
5 Broad Jumps, (medium distance) working on getting arm swing involved

Remaining time:
Build to opening weight.
Practice more explosive Broad Jumps

CHOOSE A BACK SQUAT WEIGHT THAT ALLOWS YOU TO ADD WEIGHT NEXT TIME.

PLEASE BE MINDFUL OF OTHERS BACK SQUATTING WHILE PERFORMING QUAD-BROAD-JUMPS.
Over 20 minutes complete:

5-5-5-5 Back Squat

*After each round Quad Broad Jump.

Score = Average Load + Total Distance in feet.

CHOOSE A BACK SQUAT WEIGHT THAT ALLOWS YOU TO ADD WEIGHT NEXT TIME.

PLEASE BE MINDFUL OF OTHERS BACK SQUATTING WHILE PERFORMING QUAD-BROAD-JUMPS.

Monday Aug 09, 2021

Drills:
(12-15 minutes)
Three rounds with light KB:
10 KB Swings
10 KB Squats
10 KB Strict Press, Total
20 Plank Shoulder Touches
Row 1:00

Remaining time:
5-10 KB Swings at weight
5-10 Push Ups
15 minute AMRAP,
5-10-15... 5-10-15... rep schemes:
Kettlebell Swings
Push Ups
Sit Ups

*Row 30/25 calories after each 5-10-15 cycle.

Score = Total reps + KB weight for every cycle you finish.

Saturday Aug 07, 2021

FRC10 WOD 9: “Threeze”

5:00 to establish a 3 rep max:

3 hang power cleans
3 push press
3/3 barbell lunges

---------------------------------

FRC10 WOD 10: “CHAMRAP”

25 minute AMRAP:

40 burpee box step overs (24 inch box for everyone)
200/200m run
40 dumbbell deadlifts
100/100m carry
40 dumbbell thrusters
200/200m run
40 dumbbell snatches
100/100m carry
40 dumbbell overhead lunges

Friday Aug 06, 2021

(12-15 minutes)
Once w/pvc, twice w/barbell:
5 pvc dislocates
5 clean shrugs
5 power cleans
5 push press
5 split jerks
:30 hang

Remaining time:
3-5 split jerks, alternating feet
Practice side to side swing
Over 20 minutes complete:

10-8-6-4-2
Split jerks

*max side to side swings between sets

Score = barbell loads + time on side to side swings.

Thursday Aug 05, 2021

(12 minutes)
Two rounds w/barbell:
5 snatch push press
5 overhead squats
5 hang power snatch
10 Kip swings

Remaining time:
Build to working weight
3-5 toes to bar
12 minute AMRAP
Row, calories

Rest 3:00

Every 1:30 x 8 rounds:
3 hang power snatch
3-10 toes to bar

Score = hang power snatch weight + toes to bar reps + calories

*keep rounds 4-8 @ same weight and use for your score.

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.