Gym WODs

Tuesday Sep 14, 2021

(12-15 minutes)
Two rounds w/ empty barbell:
10 Deadlifts
10 Strict Press
10 Back Squats
10 Good Mornings
10 Step Ups

Remaining time:
3-5 Back Squats
3-5 Box Plant Over practice
Over 20 minutes complete:

8-8-8-8
Back Squat
Box Plant Overs (8/8 each round)

Score = Back Squat Loads + Box Heights

Monday Sep 13, 2021

(12-15 minutes)
Once w/PVC, Twice w/Barbell:
5 Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
5 Hang Power Snatch
50 Alternating foot Single Unders

Remaining time:
2-3 Hang Power Snatch
1 Overhead Squat

*every other round, 50 Alternating foot Single Unders.
5:00 of work, 2:30 of rest x3 rounds:
3 Hang Power Snatches
10 Sit Ups
100 Single Unders

Score = Hang Power Snatch weight + (Rounds * 13)

Saturday Sep 11, 2021

(12-15 minutes)
Two rounds w/ empty barbell:
10 Deadlifts
10 Strict Press
10 Back Squats
10 Good mornings
10 Kip Swings

Remaining time:
3-5 Deadlift up to working weight
3-5 Toes to Bar
Over 20 minutes complete:

10-10-10-10
Deadlifts

Max unbroken Toes to Bar after each set. (4x)

Score = Barbell Loads + Toes to Bar reps

Friday Sep 10, 2021

(12-15 minutes)
Three rounds w/ light KB:
5/5 Dumbbell Snatch
5/5 Dumbbell Overhead Squat
20 Plank Should Touches
10 Kip Swings (first round) max unbroken Pull Ups (rounds 2&3)

Remaining time:
3/3 Dumbbell Snatch
3/3 Dumbbell Overhead Squat
3 Burpee Box Step Overs
15 minute AMRAP:

Buy in: 35 Burpee Box Step Over

Then,
10 Dumbbell Snatch
10 Dumbbell Overhead Squat
10 Push Up
10 Box Step Ups

Dumbbell moves are total reps with one Dumbbell.

Score = Reps + DB weight for every complete round.

Thursday Sep 09, 2021

(12-15 minutes)
Two rounds with light KB:
2/2 TGU
2 Rope Pins
:30 Handstand Hold
Row :60

Remaining time:
Rope pin/ Rope Climb practice
Handstand Walk/ Kick Up practice
Row :60
20 minute AMRAP:
1 Rope Climb
20FT Handstand Walk
3/3 Turkish Get Ups
Row 35/ 25 calories

Score = Reps + KB kilos for every round complete

Scale 3 Rope Pins or 1 Rope Lower for Rope Climbs.

Scale 4 Handstand Kick Ups or 2 Wall Walks for Handstand Walk

Wednesday Sep 08, 2021

(12 minutes)
Twice w/ empty barbell:
10 Deadlifts
10 Strict Press
10 Back Squats
10 Good Mornings
*100 Single Unders

Remaining time:
3-5 Back Squats up to working weight
20 Double Unders.
Over 20 minutes complete:

10-10-10-10
Back Squat

:60s Max Double Unders between sets (3x)

Score = Barbell loads + Double Under sets

Tuesday Sep 07, 2021

(10-12 minutes)
2 Hang Power Cleans
1 Front Squat
2-3 Burpees
50 Fast Single Unders

Build to working weight.
Work for 5:00, rest for 3:00, x3 rounds:

3 Hang Power Cleans
5 Burpees
100 Single Unders

Score = Total reps + Barbell weight

Monday Sep 06, 2021

(12-15 minutes)
Three rounds with light KB:
10 Kettlebell Swings
5 Down to Up Dog
10 Kip Swings
:30 Handstand Hold

Remaining time:
5 Kettlebell Swings
2-3 Muscle Ups/ Pull Ups
2-3 Handstand Push Ups
5 rounds for time:
3 Muscle Ups
7 Handstand Push Ups
10 Hollow Rocks
20 Kettlebell Swings

Score = Seconds - Kettlebell weight (LBS)

Scale 7 Pull Ups for Muscle Ups.

Saturday Sep 04, 2021

(12-15 minutes)
Once w/PVC, Twice w/barbell:
5 PVC Dislocates
7 Snatch Push Press
7 Overhead Squats
5 Power Snatches
*20 Lateral Hops

Remaining time:
5 Snatch Push Press
5 Overhead Squats
3 Power Snatches
Practice Box “Plant” Overs
Over 20 minutes, complete:

10-8-6-4-2
Power Snatch + Overhead Squat

Box “Plant” Overs

Score = Loads + Box Heights

(Box “plant” overs are the same as the Lateral Box Jumps from last week - just with a more appropriate name to avoid confusion)

Friday Sep 03, 2021

(12-15 minutes)
Three rounds w/light DB:
5 Down to Up Dogs
5/5 Overhead Lunges
3/3 Overhead Windmills
Practice Rope pins

Remaining time:
5-10 Push Ups
3/3 Overhead Lunges
3/3 Overhead Windmills
Practice Rope Climb
15 minute AMRAP:
1 Rope Climb
5-10 Push Ups
10-15 Sit Ups
40FT Overhead Walking Lunge

Score = reps + weight for each round completed