Gym WODs

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

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.