Gym WODs

Monday Aug 30, 2021

(12-15 minutes)
Three rounds with light KB:
10 American KB Swings
10 Box Step Ups
10 Kip Swings

Remaining time:
5-10 Wall Balls
5-10 Toes to Bar
5 Medicine Ball Step Ups
15 minute AMRAP:

Buy-in:
30 Toes to Bar
50 Wall Balls

Partition as needed.

Remaining time:
10 Sit Ups
10 Medicine Ball Box Step Ups (24/20)
10 American KB Swings

Score = Reps + Medicine Ball Weight + KB Kilos for every completed round.

Saturday Aug 28, 2021

(12-15 minutes)
Twice with light KB,
Straight through on each arm:
5 Suitcase Deadlifts
5 Push Press
5 Overhead Windmill
1 TGU

Then, perform 1-2 Wall Walks.

Remaining time,
Straight through on each arm:
3 Suitcase Deadlifts
2 Push Press
1 TGU
*build to working weight

1 Wall Walk after complete cycles.
18 minute AMRAP,

2-4-6-8-10… reps of:
KB Push Press, L-arm
KB Push Press, R-arm

Alternating with,
1-2-3-4-5… reps of:
Wall Walks

Complete 100m Suitcase carry after each rep cycle.
(eg. 2 KBPP, 2 KBPP, 1 WW, 100m carry, 4-4-2-carry, etc)

Score = Total Reps + KB weight in kilos added together for every round complete.

Friday Aug 27, 2021

(12-15 minutes)
Twice w/empty barbell:
10 Deadlifts
10 Lunges
10 Good mornings
10 Kip Swings
20 Lateral Hops

Remaining time:
3-5 Deadlifts
35 Toes to Bar
10-20 Double Unders
21-15-9 reps for time:
Deadlifts
Toes to Bar

*15 Lunges (unweighted) & 30 Unbroken Double Unders after each movement.

Score = Time minus Deadlift weight in seconds.

Thursday Aug 26, 2021

(12-15 minutes)
Once w/ PVC, Twice w/ barbell:

5 PVC Dislocates
7 Snatch Push Press
7 Overhead Squats
5 Power Snatch
*20 Lateral Hops

Remaining time:
5 Snatch Push Press
5 Overhead Squats
3 Hang Power Snatch
10-20 Double Unders
18 minute EMOM:
A) 3 (Power Snatch + Overhead Squat)
B) Plank Hold (:30-60)
C) Double Under Practice (10-25)

(PSn -> OHS -> PSn -> OHS -> PSn -> OHS)

Focus on receiving the snatch overhead with your feet set to where you prefer to overhead squat.

Speed to your position!

Wednesday Aug 25, 2021

(12 minutes)
Three rounds through:
5 Down-to-Up-Dogs
10 Kips Swings
10/10 Single Leg Deadlifts
50 Single Unders

Remaining time:
5-10 Push Ups, Air Squats, Pull Ups
18 minute AMRAP:

Buy-in: 100 Air Squats

Remaining time:
Push Ups
Pull Ups

*Complete the Push Ups & Pull Ups in unbroken sets.

*After each set of both movements, complete 150 Single Unders.

Score = total Push Ups + Pull Ups

Tuesday Aug 24, 2021

-Once w/PVC, Twice w/barbell:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
5 Push Press
(10-12 minutes)
2-3 Power Clean + Front Squat
Build to opening weight.

Every 2-3 rounds:
Row :90
Two rounds through,

5 minute EMOM:
1 Power Clean
1 Front Squat

Rest 1:30

5:00 AMRAP:
Row, meters

Score = All 10 PC+FS weights + Total meters

Monday Aug 23, 2021

(12-15 minutes)
Three rounds w/ light KB:
10 KB Deadlifts
10 KB Swings
1/1 TGU
10 Box Step Ups

Remaining time:
5 KB Swings @ WOD weight
1/1 TGU
5 Box Jumps
15 minute AMRAP:
7 Box Jumps
10 Sit ups
12 Kettlebell Swings
1/1 Turkish Get Ups

Score = Total reps + (box height and KB kilos every complete round)

Saturday Aug 21, 2021

(12-15 minutes)
Once w/ PVC, Twice w/ Barbell:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
5 Gibbon Swings + 5 Gibbon Jumps

Remaining time:
1-3 Power Clean + Front Squat
Practice Broad Jumps
Over 20 minutes complete 8 rounds:

1 Power clean + 1 Front squat + :20 hold

Max single broad jump for distance after each set. (Take 3-5 attempts each set).

Friday Aug 20, 2021

(12-15 minutes)
Once w/ PVC, Twice w/ barbell:
5 PVC dislocates
5 Power Cleans
5 Front Squats
5 Push Press
5 Thrusters
10 Kip Swings

Remaining time:
3-5 Thrusters
1-3 Muscle Ups

Build to workout weight.
2-4-6-4-2 reps for time:
Thruster
Muscle up
Double under (10x), unbroken

Score = Time minus barbell weight in seconds.

RX must complete DU sets unbroken (20-40-60-40-20), or start the set back over.

Thursday Aug 19, 2021

(12-15 minutes)
Three rounds of,
5 reps straight through on each arm:
DB Suitcase DL
DB Power Cleans
DB Push Press
DB Overhead Lunges
*10 Box Step Ups after both arms complete the 5s.

Remaining time:
5 reps each:
Suitcase DL, Push Press, Push Ups, Burpee Box Step Overs

Find working weight.
15 minute AMRAP:

Buy-in:
35 burpee box step overs

Then AMRAP:
10 DB suitcase deadlifts
10 DB push press
10 DB push ups
10 Box step ups

Score = Total Reps + DB weight for ever complete cycle of 10-10-10-10.

Complete the WOD with a single Dumbbell.

DB Push Ups are performed with one hand on the floor, one hand on Dumbbell grip.

The WOD starts with 35 Burpee Box Step Overs and then the remaining time is spent doing the 10’s for an AMRAP.