Gym WODs

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

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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.

Monday Aug 02, 2021

12-15 minutes
Three rounds w/ light dumbbell,
Straight through on each arm:
5 DB snatch
5 DB push press
5 DB windmills
1 DB Turkish Get Up
50 single unders after each complete round

Remaining time:
Build to working weight
15 minute AMRAP
2-4-6-8… 2-4-6-8… reps:
Dumbbell Snatches
Dumbbell Push press
(+1 Turkish Get Up)

200 single unders after each complete round.

Score = dumbbell reps + dumbbell weight.

Saturday Jul 31, 2021

(12-15 minutes)
Once w/PVC, twice w/barbell:
5 Hang Power Cleans
5 Push Press
5/5 Lunges
*5-10 Gibbon Swings + Jump

Remaining time:
Build to working weight
Practice 2-3 Broad Jumps
Complete 5 rounds over 20 minutes:

3 Push Press + 3/3 Barbell Lunge

*Between rounds "Quad Broad Jump" for distance after each set.

Score = Total Loads + Total distance in feet

Quad broad jump = 4 broad jumps back2back2back2back. No resetting feet. Go fast or slow.

Friday Jul 30, 2021

(12-15 minutes)
Three rounds with light KB,
Straight through on each arm:
5 KB Deadlifts
5 KB Swings
5 KB Push Press
1 KB TGU
*10 Kip Swings

Remaining time:
3-5 HSPU
3-5 Toes to Bar
3-5 KB Swings @ weight
15 minute AMRAP:
5-10 Handstand Push Ups
10-15 Hollow Rocks
15-20 Kettlebell Swings
100m Suitcase Carry

Score = Total reps + KB weight for every completed carry