Gym WODs

Monday May 24, 2021

(12-15 minutes)
Two rounds with empty barbell:
10 Deadlifts
10 Front Squats
10 Push Press
10 Push Ups
*Run 200m every other round.

Remaining time:
5 Deadlifts
5 Burpees
*Run 200m every other round.
13 minute AMRAP:
Run 400m
10 Deadlifts
10 Burpees
Run 400m
20 Deadlifts
20 Burpees
Run 400m
30 Deadlifts
30 Burpees
...

*Partition the reps any way you prefer each round.

Score = Deadlift weight + Total reps

Choose a Deadlift weight you can comfortably complete at least 10 unbroken reps.

Saturday May 22, 2021

(12-15 minutes)
Three rounds, with PVC -> empty Bar:

7-7-7 reps of Press, Push Press, Jerk
Row :60s

Remaining time:
3-3-3 reps of Press, Push Press, Jerk
Row :30s
Over 20 minutes complete:

4 attempts for max reps:

Press -> Push Press -> Jerk

:30s Max Calorie Row

On the barbell complete as many Presses as you can, followed immediate by as many Push Presses as you can, followed immediately by as many Jerks as you can.

Score = Total Load + Total Barbell Reps + Total Calories

Friday May 21, 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.

Thursday May 20, 2021

(12-15 minutes)
Three rounds with light DB

Each arm straight through:
5 DB Snatches
5 DB Push Press
5 Overhead Windmills
1 TGU
*8 Box Step Ups after a complete set

Remaining time:
3/3 Dumbbell Snatch (+1 TGU)
18 minute AMRAP:
2-4-6-8 reps of:
Dumbbell Snatch (+1 TGU) L-arm
Dumbbell Snatch (+1 TGU) R-arm
Dumbbell Box Step Up

*200m Loaded Carry

Can you complete the entire WOD without putting the Dumbbell down? ;-)

Wednesday May 19, 2021

(12-15 minutes)
First three rounds:
5 Downward Dog to Upward Dog
20 Plank Pull Throughs
4 Rope Pins
Run 200m

Remaining time:
Practice Handstand Push Up and Rope Climb variation.
For time:

5 Handstand Push Ups
1 Rope Climb
Run 400m
10 Handstand Push Ups
2 Rope Climbs
Run 400m
15 Handstand Push Ups
3 Rope Climbs
Run 400m
10 Handstand Push Ups
2 Rope Climbs
Run 400m
5 Handstand Push Ups
1 Rope Climb

15-minute time cap.

Tuesday May 18, 2021

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

Remaining time:
3-5 Barbell Lunges
3-5 Front Squats
3-5 Deadlifts
Over 20 minutes complete:

10-8-6-4-2 Barbell Complex

Barbell Lunges, total
Front Squat
Deadlift

Complete all of the reps of each movement before putting the Barbell down.

Between each set complete a Max Two-handed Hang (in seconds).

Score = Total load + Total seconds

Monday May 17, 2021

(12 minutes)
Two rounds with empty bar:
3 Clean Shrugs
3 Power Cleans
3 Front Squats
10 Push Ups
*100 Single Unders

Remaining time:
2-3 Power Clean, touch and go
*100 Single Unders every other round.
3:00 of work, 1:30 of rest x5 rounds:
3 Power Cleans, touch and go
5-10 Push Ups
10 Sit Ups

Score = Weight + Total Reps

(Repeat from 4/5)

Saturday May 15, 2021

Head to Toe + 2:00 Jump Rope

Two rounds:
10 Push Ups
10 Ring Rows
10 Sit Ups
20 Air Squats

Jump Rope with remaining time.
(12-15 minutes)
Two rounds with empty bar:
10 Front Squats
10 Kip Swings
10 Sit Ups

Remaining time:
3-5 Front Squats
3-5 Toes to Bar
20 minutes to complete:

8-8-8-8 Front Squats

*Max Toes to Bar after each set.

Score = Barbell Load + Total Toes to Bar reps

Friday May 14, 2021

May Warm Up (12:00)

Head to Toe + 2:00 Jump Rope

Two rounds:
10 Push Ups
10 Ring Rows
10 Sit Ups
20 Air Squats

Jump Rope with remaining time.
(12-15 minutes)
First 2 rounds with light KB:
5 KB Cleans
5 KB Push Press
5 KB Overhead Windmills
1 TGU
*10 Box Step Ups after each full round.

Remaining time:
2 KB Cleans + 1 TGU, R-arm
2 KB Cleans + 1 TGU, L-arm
4 Burpee Box Step-Over
5-10-15-10-5 reps for time:
Kettlebell Cleans, L-arm (+1 TGU)
Kettlebell Cleans, R-arm (+1 TGU)

*10 Burpee Box Step-Over after each round.

15 minute time cap.

(Repeat (4/2))

Thursday May 13, 2021

Head to Toe + 2:00 Jump Rope

Two rounds:
10 Push Ups
10 Ring Rows
10 Sit Ups
20 Air Squats

Jump Rope with remaining time.
(12 minutes)
Three rounds:
20 Plank Pull Throughs
2-4 Rope Pin and Reach
200m Run
20 minute AMRAP:
1 Rope Climb
5-10 Push Ups
200m Loaded Shoulder Carry

Score = Reps + Load (in LBS)