Gym WODs

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.

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