Gym WODs

Saturday Oct 02, 2021

Once w/ PVC, once w/barbell:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
5 Push Press
2/2 Split Jerk
20 Lateral Bar Hops
(10 minutes)
1 Power Clean
1 Front Squat
1/1 Split Jerk
*Add weight every other round
Barbell WOD @ 8:00 AM
CrossFit WOD @ 8:45 AM

Start at 8:00 AM
Weightlifting (8:00-8:45)
CrossFit (8:45-9:30)

Complete 8 rounds over 20 minutes:

1 Clean + 1 Front Squat + 1/1 Split Jerk
2-5 Strict Pull Up

**Clean up Barbells and bring out Medicine Balls**

400m Walk-Jog x2

As a group:
10 Medicine Ball Deadlift Shrugs
10 Medicine Ball Front Squats
10 Medicine Ball Thruster Shots
10 Medicine Ball Sit Ups

Review Medicine Ball Clean

Once through:
5-10 Medicine Ball Sit Ups
5-10 Medicine Ball Cleans
200m Weighted Run
5-10 Medicine Ball Cleans
5-10 Medicine Ball Sit Ups

Workout of the Day:
Two rounds for time:
400m Run
20 Medicine Ball Cleans
20 Medicine Ball Sit Ups
200m Weighted Run
20 Medicine Ball Cleans
20 Medicine Ball Sit Ups

18 minute time cap

Friday Oct 01, 2021

(12 minutes)
Build to a 1RM complex:
1 Deadlift
1 Press
1 Front Squat
1 Push Press
1 Back Squat
150 Single Unders after each round
18 minute AMRAP:
10 Deadlifts
10 Presses
10 Front Squats
10 Push Press
10 Back Squats

200m Weighed Carry after each round.

Perform the workout with an empty bar for the 10s and a KB for the carries.

The 10s are meant to be completed in one unbroken set. Scale the reps down to 8s or 5s or use a lighter bar to accommodate.

Score =Reps + Barbell weight + KB weight for every round completed

Thursday Sep 30, 2021

(10-12 minutes)
3 rounds:
1:00 Row
3/3 Handstand Kick Ups
5 Kip Swings
100 Single Unders

Remaining time:
Practice Handstand Walk/ wall walks
Practice Toes to Bar
Three rounds of:

5:00 AMRAP:
Row, calories

5:00 AMRAP:
20 FT Handstand Walk
5 Toes to Bar
150 Single Unders

No rest between AMRAPs.

Scale 2 Wall Walks for Handstand Walks, Knee Raises for Toes to Bar.

Wednesday Sep 29, 2021

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

Remaining time:
2-3 Back Squats
2-3 Box Jumps
Take 25 minutes to complete:

3-3-3-3-3-3-3
Back Squat

5 Box Jumps after each set.

Score = Total Loads + Total Height on boxes

Tuesday Sep 28, 2021

(12-15 minutes)
Two rounds though:
20 Plank Pull Throughs
10/10 Single Leg Deadlifts
5 Rope Pins
200m Run

Remaining time:
5-10 Push Ups
1 Rope Climbs
Run 200m
15 minute AMRAP:

1-2-3-4… ascending reps of:
Rope Climb

Alternating with, 10-20-30… reps of:
Push Ups
Hollow Rocks

400m Run after each round

*Partition the Bodyweight reps any way you want.

Monday Sep 27, 2021

(12-15 minutes)
Three rounds w/ light DB on each arm:

5 Dumbbell Deadlifts
5 Dumbbell Push Presses
5 Dumbbell Front Squats
5 Dumbbell Push Jerks

*10 Step Ups & 100 Single Unders after each complete round..

Remaining time:
5/5 Dumbbell Push Jerks
3/3 Dumbbell Box Step Ups
10-20 Double Unders
Three rounds for time:

30 Dumbbell Push Jerks, total
30 Double Unders
30 Dumbbell Step Ups
30 Double Unders

15 minute time cap.

Use a single Dumbbell for Jerks and Step Ups.

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