Gym WODs

Saturday Aug 21, 2021

(12-15 minutes)
Once w/ PVC, Twice w/ Barbell:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
5 Gibbon Swings + 5 Gibbon Jumps

Remaining time:
1-3 Power Clean + Front Squat
Practice Broad Jumps
Over 20 minutes complete 8 rounds:

1 Power clean + 1 Front squat + :20 hold

Max single broad jump for distance after each set. (Take 3-5 attempts each set).

Friday Aug 20, 2021

(12-15 minutes)
Once w/ PVC, Twice w/ barbell:
5 PVC dislocates
5 Power Cleans
5 Front Squats
5 Push Press
5 Thrusters
10 Kip Swings

Remaining time:
3-5 Thrusters
1-3 Muscle Ups

Build to workout weight.
2-4-6-4-2 reps for time:
Thruster
Muscle up
Double under (10x), unbroken

Score = Time minus barbell weight in seconds.

RX must complete DU sets unbroken (20-40-60-40-20), or start the set back over.

Thursday Aug 19, 2021

(12-15 minutes)
Three rounds of,
5 reps straight through on each arm:
DB Suitcase DL
DB Power Cleans
DB Push Press
DB Overhead Lunges
*10 Box Step Ups after both arms complete the 5s.

Remaining time:
5 reps each:
Suitcase DL, Push Press, Push Ups, Burpee Box Step Overs

Find working weight.
15 minute AMRAP:

Buy-in:
35 burpee box step overs

Then AMRAP:
10 DB suitcase deadlifts
10 DB push press
10 DB push ups
10 Box step ups

Score = Total Reps + DB weight for ever complete cycle of 10-10-10-10.

Complete the WOD with a single Dumbbell.

DB Push Ups are performed with one hand on the floor, one hand on Dumbbell grip.

The WOD starts with 35 Burpee Box Step Overs and then the remaining time is spent doing the 10’s for an AMRAP.

Wednesday Aug 18, 2021

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

Remaining time:
3-5 Deadlifts
3-5 Lateral Box Jumps
Over 20 minutes:
10-8-6-4-2 reps of:

Deadlifts
Lateral box jumps

(Plant hands on box and jump over)

Score = average barbell weight + box heights in inches

Tuesday Aug 17, 2021

(12-15 minutes)
Three rounds w/ light DB:
5/5 DB Deadlift
5/5 DB Lunge
5/5 DB Push Press
2/2 DB Split Snatch
1/1 DB Turkish Get Up
100 Single Unders

Remaining time:
3/3 DB Split Snatch (+1/1 TGU)
100 Single Unders
18 minute AMRAP:
10 dumbbell split snatches
15 sit ups
150 single unders

Score = Split snatch & sit up reps + Db weight for every round complete.

Monday Aug 16, 2021

Once w/pvc, twice w/barbell:
5 pvc dislocates
5 snatch push press
5 overhead squats
5 power snatches
10 Kip swings

Remaining time:
3-5 overhead squats
3-5 pull ups
Row 1:00
For time:
Row 500/ 425m

Then,
10-8-6-4-2 reps:
Overhead squat
Chest to bar pull ups

Then,
Row 500/ 425m

Score = Time minus barbell weight in seconds.

Saturday Aug 14, 2021

(10 minutes)
Three rounds though on each arm:
7 KB Deadlifts
5 KB Front Squats
5 KB Push Press
1 TGU

Choose the weight you want to use for the AMRAP.
15 minute AMRAP:
Row, calories

Rest 3:00

15 minute AMRAP:
Turkish Get Ups

Score = (TGU weight in KG * reps) + Calories

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)