Gym WODs

Friday Jul 09, 2021

(12 minutes)
Three rounds with light DB:
5 DB Snatch + 5 DB Push Press + 1 TGU, L/R
10 Kip Swings

Remaining time:
3/3/1 DB Snatch/ Push Press/ TGU, L/R at workout weight
3-5 Toes to Bar
10 minute AMRAP:
2-4-6-8.. repeating reps of:
Dumbbell Snatch, L-arm
Dumbbell Push Press (+1 TGU), L-arm
Dumbbell Snatch, R-arm
Dumbbell Push Press (+1 TGU), R-arm
Toes to Bar

Rest 3:00

10 minute AMRAP:
Row, calories

Score = Dumbbell Weight (lbs) + Total Reps + Total Calories

Thursday Jul 08, 2021

(12-15 minutes)
Two rounds w/ barbell:
10 Deadlifts
10 Push Press
:30s Overhead hold
10 Back Squats
3 Wall Walks

Remaining time:
Build to Back Squat weight
Over 20 minutes complete:

10-8-6-4-2 Back Squat

*Max Wall-facing Handstand Hold between sets (4x).

Score = Total Loads + Time (seconds)

Wednesday Jul 07, 2021

Swap out: 10 Push Ups, 10 Ring Rows, 10 Lunges (total)
(12-15 minutes)
Once w/ PVC, twice w/ barbell:
5 Hang Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
5 Hang Power Snatches
5 Downdog to Updog

Remaining time:
2-3 Hang Power Snatches up to workout weight.
3:00 of work, 1:30 of rest x4 rounds:

3 Hang Power Snatch
6 Push Ups
9 Lunges

Score = Weight + Reps

Tuesday Jul 06, 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)

Monday Jul 05, 2021

(12-15 minutes)
Two rounds w/ barbell:
10 Deadlifts
10 Downdog to Updog
10 Squatting Thoracic Rotations
*100 Single Unders

Remaining time:
Build to Deadlift weight
3-5 Burpees
15 minute AMRAP,

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

Deadlifts
Burpees

*150 Single Unders after each round

Score = Deadlift weight + Deadlift & Burpee reps

Saturday Jul 03, 2021

(15 minutes)
Three rounds with light DB:
3/3 DB Turkish Get Up
5-10 Ring Push Ups
10 Kip Swings

Remaining time:
5/5 DB Bench Press
2-3 Pull Ups
(Over 20 minutes)

7-7-7-7-7 reps of:
One Arm Dumbbell Bench, L-arm
One Arm Dumbbell Bench, R-arm

*Max Pull Ups between sets (4x).

Keep the same Dumbbell weight across all 5 sets.

Score = Dumbbell Load + Total Pull Ups

Friday Jul 02, 2021

(15 minutes)
Once w/ PVC, Twice w/ Barbell:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
5 Push Presses
*10 Kip Swings

Remaining time:
Build to Front Squat working weight
*50 Single Unders after each set.
15 minute AMRAP:

1-2-3-4-5... ascending reps:
Front Squat

*5-10 Toes to Bar + 100 Single Unders after each set.

Score = Barbell Load + Total Toes to Bar

Thursday Jul 01, 2021

(12-15 minutes)
Once w/PVC, Twice w/Barbell:
10 PVC Dislocates
5 Power Cleans
5 Push Press
5 Split Jerks
10 Kip Swings

Remaining time:
2-3 Split Jerks, build to opening weight.
Complete in 20 minutes

Split Jerk 3-3-3-3-3

*Max Hang between each set (4x).

Score = Total Load + Total Time (s)


(Repeat from 6/3)

Wednesday Jun 30, 2021

(12 minutes)
Three rounds w/iron plate:
20 Plank Pull Throughs
5/5 Overhead Walking Lunge
10 Kip Swings
Row 1:30

Remaining time:
Practice 3-5 Pull Ups
10:00 AMRAP:
5 Pull Ups
5-10 Push Ups
10 Overhead Walking Lunges

Rest 3:00

10:00 AMRAP:
Rowing for calories

Score = Total reps + Dumbbell Weight + Total calories

Tuesday Jun 29, 2021

(12-15 minutes)
Twice with empty bar:
10 Deadlifts
10 Strict Press
:30 Overhead Hold
3 Wall Walks

Remaining time:
Build to opening weight for Deadlift
(Over 20 minutes)

10-8-6-4-2 reps of:

Deadlift

*Max Wall-facing Handstand Hold between rounds (4x).

Score = Total Load + Total Time (s).