Gym WODs

Wednesday Jun 16, 2021

(15 minutes)
First 3 rounds empty bar:
5 Clean Shrugs
5 Power Cleans
5 Push Press
5 Push Jerk
5-10 Push Ups

Remaining time:
1-3 Power Clean + Jerks
2-3 Burpees

Build to workout weight.
(Select one variation)

AMRAP 1:00 on, 1:00 off x8 rounds:
3 Clean + Jerks
3 Burpees

Choose a weight that you can touch and go for 3 reps easily.

or

"Grettle"
10 rounds for time:
3 Clean + Jerks
3 Burpee Over Bar

Tuesday Jun 15, 2021

(12-15 minutes)
2 rounds:
10-20 Plank Pull Throughs
2-3 Rope Pins
150 Single Unders

2 rounds:
10-20 Plank Pull Throughs
2-3 Rope Pins
10-20 Double Unders
15 minute AMRAP:
1-2-3-2-1... reps of:
Rope Climb

Alternating with,

10-20-30-20-10... reps of:
Double Unders
Sit Ups
Double Unders

Score is total reps.

If you complete 1-2-3-2-1, go back through the rep cycle until 13 minutes is up.

Monday Jun 14, 2021

(12-15 minutes)
Two rounds with light weight:
Each arm:
5 Dumbbell Deadlifts
5 Dumbbell Snatch
5 Overhead Squat
1 TGU

*10 Unweighted Box Steps after each full cycle.

Remaining time:
2/2 Dumbbell Deadlift
2/2 Dumbbell Snatch
2/2 Dumbbell Overhead Squat
3-5 Step Ups

*Build to working weight.
12-16-20-16-12 reps for time:
Dumbbell Deadlift
Dumbbell Snatch
Dumbbell Overhead Squat
Dumbbell Step Up

15-minute time cap.

Reps are TOTAL for each movement.

Can you complete the WOD without putting the Dumbbell down?

Saturday Jun 12, 2021

(12 minutes)
First three rounds:
10 Kip Swings
10 Squatting Thoracic Rotations
150 Single Unders

Remaining time:
2-3 Muscle Ups or Pull Ups
*150 Single Unders every other round.
Every 1:30 x 15 rounds:

3 Muscle Ups
15 Air Squats

Score = Total reps

Choose a rep scheme for each movement that you can maintain for 15 rounds.

(1-3 Muscle Ups, 2-5 Pull Ups, 3-5 Ring Rows, etc).
(5-15 Air Squats)

Be sure to consider the total volume.

(Repeat from 5/21)

Friday Jun 11, 2021

(12-15 minutes)
Two rounds with empty bar:
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Push Press
*Row :60

Remaining time:
Build to 5 rep Thruster weight for WOD
3:00 of work, 3:00 of rest x 4 rounds:
5 Thrusters
Row, Calories

Score = Load + Calories

Thursday Jun 10, 2021

(12-15 minutes)
1 round with PVC, 2 rounds empty bar:
5 Snatch Deadlifts
5 Snatch Push Press
5 Overhead Squat
5 Hang Power Snatch
*5 Hollow Rocks

Remaining time:
Build to opening weight for Snatch complex.
2:30 on, 1:30 off x4 rounds:

2-4-6-8... ascending reps each around:
Snatch Deadlift
Hang Power Snatch

*7 Hollow Rocks after each complete set.

Score = Barbell Load + Total Reps

Wednesday Jun 09, 2021

(12-15 minutes)
3-4 rounds through:
5 Downward Dog to Upward Dog
10-20 Plank Pull Throughs
2-3 Rope Pin & Reach
50 Fast Single Unders
15 minute AMRAP:
1 Rope Climb
5-10 Push Ups
100 Single Unders

Score = Total RC + Push Up reps.

Tuesday Jun 08, 2021

(12-15 minutes)
Two rounds w/ empty bar:
7 Deadlifts
7 Push Press
7 Barbell Lunges
*100 Single Unders

Remaining time:
Build to opening Lunge weight.
10-20 Double Unders
Over 20 minutes
10-8-6-4-2 reps of:

Barbell Lunge

*Max Double Unders in :60s between sets (4x).

Score = Total Load + Total Double Unders

Monday Jun 07, 2021

(12-15 minutes)
Two rounds with PVC/ empty bar:
5 Clean Shrugs
5 Power Cleans
5 Push Press
5 Split Jerks
*7 Sit Ups

Remaining time:
2 Power Clean + Split Jerks
2-3 Burpees
Every :90 x 10 rounds:
2 Power Clean + Split Jerk
3-5 Burpees
5-10 Sit Ups

Score = Barbell Load + Total Reps

Saturday Jun 05, 2021

(12-15 minutes)
Three rounds with empty bar:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
5 Push Press
*50 Fast single Unders after each set.

Remaining time:
Build to opening weight for Front Squats.
Complete in 20 minutes

10-8-6-4-2 Front Squat

*Max Single Unders in :60s between each set (4x)

Score = Total Load + Total Single Unders

Front Squats come from the floor.