Gym WODs

Friday Jun 04, 2021

(12-15 minutes)
2 rounds with light KB on each arm:
5 KB Single Arm Swings
5 KB Snatches
5 KB Push Presses
5 KB Windmills
1 Turkish Get Up
*10 Box Step Ups after each complete round.

Remaining time:
2/2 KB Snatch (+1 TGU)
3-4 Burpee Box Step Over
3:00 of work, 1:30 of rest x4 rounds:

2-4-6-8... ascending reps:
Kettlebell Snatch, L-arm (+1 TGU)
Kettlebell Snatch, R-arm (+1 TGU)
Burpee Box Step Over

Thursday Jun 03, 2021

(12-15 minutes)
1 round w/PVC, 2 rounds empty bar:
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)

Wednesday Jun 02, 2021

(12-15 minutes)
3 rounds with empty bar:
7 Deadlifts
7 Front Squats
7 Push Press
*50 Single Unders

Remaining time:
Build to 5-rep Deadlift weight for WOD
*50 Single Unders every other round.
15 minute AMRAP:
5 Deadlifts
5-10 Push Ups
100 Single Unders

Score = Load + Total Reps

Tuesday Jun 01, 2021

(12-15 minutes)
1 round w/PVC, 2 rounds empty bar:
10 PVC Dislocates
5 Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
5 Hang Power Snatches
*Row :60 every other round.

Remaining time:
3 Hang Power Snatch
3 Overhead Squats
3 Hollow Rocks
Every 5:00 x3 rounds:

Row 500/ 425m

Then,

1-2-3-4-5... ascending reps:
Power Snatch
Overhead Squat

*5 Sit Ups after each set of PSN/OHS.

Score = Load + Reps

Monday May 31, 2021

(10-12 minutes)
Complete 3 rounds w/ light KB on each arm:
7 KB Suitcase Deadlifts
7 KB Single Arm Swings
7 KB Push Presses
7 KB Overhead Windmills
1 Turkish Get Up
7:00 of work, 3:00 of rest x3 rounds:

400m Loaded Carry

Then, 2-4-6-8... ascending reps:
Mountain Climbers, L/R
KB Suitcase Deadlift, L/R
KB Push Press, L/R
Kettlebell Swings (2-handed)

Saturday May 29, 2021

(12 minutes)
10 Squatting Thoracic Rotations
20 Plank Pull Throughs
5-10 Kip Swings
Run 400m
10 Squatting Thoracic Rotations
20 Plank Pull Throughs
5-10 Pull Ups
Memorial Day (weekend) "Murph"
For time:
1-mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1-mile Run

*partition the reps any way you prefer.

Scaled Murph:
For time/ reps:
Run 800m - 1 mile

20-minute AMRAP of:
5 Pull Ups/ Ring Rows
7 Push Ups
10 Air Squats

Run 800m - 1 mile

Score = (Total time) - (Total reps in seconds).

Friday May 28, 2021

(12-15 minutes)
Two rounds with empty bar:
5 Clean Shrugs
5 Power Cleans
5 Push Press
5 Split Jerks
5 DownDog to UpDog

Remaining time:
1 Power Clean + 1 Split Jerk L-leg
1 Power Clean + 1 Split Jerk R-leg
*Build up to working weight.
Every 1:30 x10 Rounds:

1 Power Clean + 1 Split Jerk L-leg
1 Power Clean + 1 Split Jerk R-leg

Perform all 4 reps without putting the Barbell down.

Score = Total Load across all 10 rounds.

Thursday May 27, 2021

(12-15 minutes)
Two rounds with PVC:
10 PVC Dislocates
10 Snatch Push Press
10 Overhead Squats
100 Single Unders

Remaining time:
2-3 Overhead Squats
*10-20 Double Unders every other round.
3:00 of work, 1:30 rest x4 rounds:
3 Overhead Squats
10 Sit Ups
15 Double Unders

Score = Overhead Squat Load + Total Reps

Wednesday May 26, 2021

(12-15 minutes)
Three rounds:
20 Plank Pull Throughs
10 Kip Swings
10 Box Step Ups
*Row :60s every other round.

Remaining time:
2-3 Box Jumps
2-3 Toes to Bar
*Row :60s every other round.
15 minute AMRAP

8-6-4-2 reps of:
Box Jumps
Toes to Bar
Push Ups

Row 500/ 425m after each complete set.

Tuesday May 25, 2021

(12-15 minutes)
Two rounds with empty bar:
5 Front Squats
5 Push Press
5 Thrusters
10 Kip Swings

Remaining time:
3-5 Thrusters
3-5 Pull Ups
20 minutes to complete:

10-8-6-4-2 Thrusters*

Max Unbroken Strict Pull Ups between sets (4x total).

*Come from the floor and keep the same weight for all 5 sets.

Score = Thruster weight + Total reps