Gym WODs

Thursday Jul 29, 2021

(10-12 minutes)
One w/pvc, twice w/barbell:
5 pvc dislocates
5 snatch shrugs
5 snatch push press
5 overhead squats
5 hang power snatch
100 single unders

Remaining time:
Build to snatch weight
24 minute EMOM:
A) 3 hang power snatch
B) 10-20 plank pulls // single unders
C) Balance :30-60

*if you are competing in the FRC10 competition choose a 5:00 block during the EMOM to perform event 5: “the rail”

Wednesday Jul 28, 2021

(8 minutes)
Once w/PVC, twice w/Barbell:
5 PVC Dislocates
5 Clean Shrugs
5 Power Cleans
5 Front Squat
5 Push Press
5 Push Jerks
20 Lateral Hops

(15 minute EMOM)
A) 3-5 Clean & Overhead
B) Agility Course @ 60-70%
C) Plank Hold, :30-60

Build to working weight.
"FRC10 WOD 7: Chalkboard Eraser Test"
For time:
~100m Agility Course

Rest :30

"FRC10 WOD 8: Sprinting Grace"
:60s AMRAP:
Clean & Overhead

Score = Reps x Weight

Tuesday Jul 27, 2021

(12-15 minutes)
Three rounds w/ light KB,
5 Round + Arch
2/2 TGU
10 Kip Swings

Remaining time:
Make attempts at "The Arch"
1-2 Bar Muscle Ups
1/1 TGU
Row 1:00
15 minute AMRAP:
2-4-6-8-10... ascending reps of:
Bar Muscle Ups
Turkish Get Up, Total

Alternating with,

100-200-300-400... ascending reps:
Row, meters

Score = Muscle Up Reps + TGU Reps + TGU weight

Scale 1-2 Pull Ups, or Ring Rows for each Bar Muscle Up.

Monday Jul 26, 2021

(12-15 minutes)
Two rounds:
10 Squatting Thoracic Rotations
10 Down to Up Dogs
10 Step Ups
100 Single Unders

Remaining time:
5-10 Wall Balls
10-20 Double Unders
Row 1:30
"FRC10 WOD 6: Lactic Legs"

2:30 AMRAP:
Wall Balls

Rest :60

2:30 AMRAP:
Double Unders

--
End of FRC10 WOD 6, but today's WOD continues...
-

Rest :60

2:30 AMRAP:
Row, meters

Rest :60

2:30 AMRAP:
Box Step Ups, unweighted

Rest :60

2:30 AMRAP:
Single Unders

Score for FRC10 WOD = Wall Ball Reps + Double Under Reps + (Medicine Ball Weight for every 8 WB reps)

Saturday Jul 24, 2021

(12-15 minutes)
Twice thru:
20 Plank Pull Throughs
:30 Handstand Hold
:30 recovery row, :15 power row, :30 recovery row, :15 power row, :30 recovery row

Remaining time:
3-5 Handstand Push Ups
3-5 Power Pulls on Rower
Over 20 minutes, complete 5 rounds:

Max Strict Handstand Push Ups
20 Pulls on Rower for Max Calories

Friday Jul 23, 2021

(15 minutes)
Once w/PVC, Twice w/Barbell:
10 PVC dislocates
5 Snatch Shrugs
5 Snatch Push Presses
5 Overhead Squats
5 Hang Power Snatches
10 Kip Swings

Remaining time:
3 Toes to Bar
3 Burpees
3 Overhead Squats

Find workout weight
10 minute AMRAP:
5 Toes to Bar
7 Burpee
9 Deadlifts

Score = Reps + Barbell weight

Thursday Jul 22, 2021

(12 minutes)
Once w/PVC, Twice w/barbell:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
5 Push Press
20 Lateral Bar Hops

Remaining time:
3 Power Clean + Push Press up to working weight
Jog Agility Course
24 minute EMOM:

A) 3-5 Power Clean + Push Press, tng
B) Plank (:30-60)
C) Agility course (50-75% speed) // 10-50 Double Unders

Wednesday Jul 21, 2021

(10-12 minutes)
Two rounds:
10 Down-To-Up-Dogs
10 Kip Swings
10 Lunges / Step Ups
Row 1:30

Remaining time:
Practice Pull Up/ Muscle Up Variations
3-5 Box Jumps
FRC10 WOD #2

15 minute AMRAP:
Row, calories (no monitor)

Rest 3:00

15 minute EMOM:
0-5 Pull Ups
0-10 Push Ups
0-15 Lunges

AMRAP score = Total Calories
EMOM score = Reps from LOWEST round

(Alternate WOD):
If you have already completed FRC10 WOD #2, complete this in lieu of the EMOM portion of today's WOD. Yes, you still have to row 15 minutes. ;-)

Every 1:30 x10 rounds:
2-3 Bar Muscle Ups
3-5 Box Jumps

Score = Reps + Box Jump Height.
(Compare to similar WOD on 7/6)

Tuesday Jul 20, 2021

(12-15 minutes)
Two rounds w/ barbell:
10 Deadlifts
10 Presses
10 Back Squats
10 Kip Swings

Remaining time:
Build to opening Back Squat weight.

(Bail on first 2 rounds as you add bumpers)
FRC10 WOD #1

Over 20 minutes, complete:

10-8-6-4-2 Back Squat

*Max Hang between rounds (4x).

Score = Back Squat Loads + Time (s).

(Final set of Back Squats must be on your shoulders before the clock beeps to count)

(If you are sharing a rack with a partner, start a separate clock 2:00 later)

Monday Jul 19, 2021

(12-15 minutes)
Three rounds w/ light KB:
5/5 One Arm KB Swing
5/5 KB Lunges
5/5 KB Push Press
1/1 TGU
5 Down to Up Dogs
50 Single Unders

Remaining time:
5-10 KB Swings @ WOD weight
1/1 TGU @ WOD weight
For time:
100 Russian Kettlebell Swings
100 Push Ups
100 Sit Ups
1000 Single Unders

*Partition the reps any way you like each round.

15-minute cap.