Gym WODs

Wednesday Jul 14, 2021

(12-15 minutes)
Once w/PVC, Twice w/Barbell:
5 Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
5 Power Snatches
*20 Plank Pull Throughs

Remaining time:
Build to opening weight
Every 1:00 x 15 rounds:
1 Power Snatch
1 Overhead Squat

Score = Total Load of all 15 sets

Choose a technical focus and stick with it throughout the WOD.

Tuesday Jul 13, 2021

(10-12 minutes)
Two rounds:
10 Squatting Thoracic Rotations
10 Step Ups
*100 Single Unders

Remaining time:
5-10 Wall Balls
5-10 Weighted Step Ups
10-20 Double Unders
AMRAP 1:00 at each station x4 rounds:

Wall Balls
Medicine Ball Step Ups
Double Unders

(rest 2:00 after each full cycle)

For every 5 reps on Wall Balls and Step Ups add your Medicine Ball Weight to your score.

(Example: 20 Wall Balls @ 14 LBS = 20 + 14 + 14 + 14 + 14 = 76 reps)

Monday Jul 12, 2021

(12-15 minutes)
Once w/PVC, Twice w/Barbell:
5 Hang Power Cleans
5 Strict Press
5 Push Press
:30 Overhead Hold
*100 Single Unders

Remaining time:
Build to workout weight.
15 minute AMRAP:
2-4-6-8-10... ascending reps:
Push Press

5-10-15-20-25... ascending reps:
Sit Ups

*150 Single Unders after each round.

Score = Barbell Weight + Push Press/ Sit Up reps

Saturday Jul 10, 2021

(12-15 minutes)
Once w/ PVC, twice w/ barbell:
5 Power Cleans
5 Push Press
5 Push Jerks
30 Lateral Hops

Remaining time:
3-5 Power Clean + Push Jerk up to workout weight
10-20 Double Unders
Over 20 minutes complete:

10-8-6-4-2 Power Clean + Push Jerk

*:60s max Double Unders between sets (4x).

Score = Total Load + Double Under reps.

Friday Jul 09, 2021

(12 minutes)
Three rounds with light DB:
5 DB Snatch + 5 DB Push Press + 1 TGU, L/R
10 Kip Swings

Remaining time:
3/3/1 DB Snatch/ Push Press/ TGU, L/R at workout weight
3-5 Toes to Bar
10 minute AMRAP:
2-4-6-8.. repeating reps of:
Dumbbell Snatch, L-arm
Dumbbell Push Press (+1 TGU), L-arm
Dumbbell Snatch, R-arm
Dumbbell Push Press (+1 TGU), R-arm
Toes to Bar

Rest 3:00

10 minute AMRAP:
Row, calories

Score = Dumbbell Weight (lbs) + Total Reps + Total Calories

Thursday Jul 08, 2021

(12-15 minutes)
Two rounds w/ barbell:
10 Deadlifts
10 Push Press
:30s Overhead hold
10 Back Squats
3 Wall Walks

Remaining time:
Build to Back Squat weight
Over 20 minutes complete:

10-8-6-4-2 Back Squat

*Max Wall-facing Handstand Hold between sets (4x).

Score = Total Loads + Time (seconds)

Wednesday Jul 07, 2021

Swap out: 10 Push Ups, 10 Ring Rows, 10 Lunges (total)
(12-15 minutes)
Once w/ PVC, twice w/ barbell:
5 Hang Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
5 Hang Power Snatches
5 Downdog to Updog

Remaining time:
2-3 Hang Power Snatches up to workout weight.
3:00 of work, 1:30 of rest x4 rounds:

3 Hang Power Snatch
6 Push Ups
9 Lunges

Score = Weight + Reps

Tuesday Jul 06, 2021

(12-15 minutes)
Three rounds:
20 Plank Pull Throughs
10 Box Step Ups
10 Kip Swings

Remaining time:
2-3 Muscle Ups
2-3 Box Jumps
Every 1:30 x 10 rounds:

3 Bar Muscle Ups
5 Box Jumps
7 Sit Ups

Score = Total Reps + Box Height (inches)

Monday Jul 05, 2021

(12-15 minutes)
Two rounds w/ barbell:
10 Deadlifts
10 Downdog to Updog
10 Squatting Thoracic Rotations
*100 Single Unders

Remaining time:
Build to Deadlift weight
3-5 Burpees
15 minute AMRAP,

5-10-15-10-5 reps of:

Deadlifts
Burpees

*150 Single Unders after each round

Score = Deadlift weight + Deadlift & Burpee reps

Saturday Jul 03, 2021

(15 minutes)
Three rounds with light DB:
3/3 DB Turkish Get Up
5-10 Ring Push Ups
10 Kip Swings

Remaining time:
5/5 DB Bench Press
2-3 Pull Ups
(Over 20 minutes)

7-7-7-7-7 reps of:
One Arm Dumbbell Bench, L-arm
One Arm Dumbbell Bench, R-arm

*Max Pull Ups between sets (4x).

Keep the same Dumbbell weight across all 5 sets.

Score = Dumbbell Load + Total Pull Ups