Gym WODs

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)

Wednesday May 12, 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)
Two rounds with light KB:
10 Narrow Stance Squats
5/5 One Arm Kettlebell Deadlifts
5/5 One Arm Kettlebell Swings
100 Single Unders

Remaining time:
2/2 Pistols
3/3 One Arm Kettlebell Swings

Figure out Pistol variation and Kettlebell weight.
15 minute AMRAP

2-4-6-8 reps of:
Pistols, total
One Arm Kettlebell Swing, L-arm
One Arm Kettlebell Swing, R-arm

Then,

250 Single Unders

Tuesday May 11, 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)
Two rounds with empty bar:
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Push Press
100 Single Unders

Remaining time:
3-5 Power Clean, touch and go
10-20 Double Unders

Build to opening weight.
Over 20 minutes, complete:

10-8-6-4-2 Power Clean, touch and go

*Max Unbroken Double Unders
between sets (4x total).

Score = Total load + Double Under reps.