Gym WODs

Monday Jun 21, 2021

(12-15 minutes)
Three rounds:
14 Plank Pull Throughs
4 Rope Pins
Row :60s

Remaining time:
3-5 Dips
10 Air Squats
Row :60s
15 minute AMRAP:

Three rounds:
1-2 Rope Climbs
5-7 Dips
10 Air Squats

Then,

Row 500/ 425m after each full cycle.

Choose rep schemes for Dips to keep your sets unbroken throughout the entire WOD.

Expect ~3 rounds of bodyweight work.

Saturday Jun 19, 2021

(12-15 minutes)
First round PVC/ 2 rounds empty bar:
5 Clean Shrugs
5 Hang Power Cleans
5 Push Press
5 Split Jerks
*10 Gibbon Hops

Remaining time:
2-3 Hang Power Clean + Split Jerk
1-2 Broad Jumps
(Over 20 minutes)
10-8-6-4-2 reps of:

Hang Power Clean + Split Jerk

*Max Broad Jump distance between sets (1-3 attempts each round)

Score = Total Load + Total Distance (inches)

Friday Jun 18, 2021

(12-15 minutes)
Two rounds:
10 Down to Upward Dog
10 Kip Swings
10 Sit Ups
Row :60s

Remaining time:
2-3 Handstand Push Ups
3-5 Toes to Bar
*Row :60s every other round
AMRAP 3:00 on, 3:00 off x4 rounds:
5-10 HSPU
10-20 Toes to Bar
Max Calories Row

Handstand Push Ups and Toes to Bar is one set unbroken each round.

Score = Total reps + Total Calories

Thursday Jun 17, 2021

(12-15 minutes)
1 round PVC/ 2 rounds empty bar:
5 Snatch DL
5 Snatch Push Press
5 Overhead Squats
5 Hang Power Snatch
*50 Fast Single Unders

Remaining time:
3-5 Overhead Squats
*Build to opening weight.
(Over 20 minutes)

10-8-6-4-2 reps of:
Overhead Squat

*:60s Max Single Unders between each set (4x)

Score = Total Load + Total Single Unders

Wednesday Jun 16, 2021

(15 minutes)
First 3 rounds empty bar:
5 Clean Shrugs
5 Power Cleans
5 Push Press
5 Push Jerk
5-10 Push Ups

Remaining time:
1-3 Power Clean + Jerks
2-3 Burpees

Build to workout weight.
(Select one variation)

AMRAP 1:00 on, 1:00 off x8 rounds:
3 Clean + Jerks
3 Burpees

Choose a weight that you can touch and go for 3 reps easily.

or

"Grettle"
10 rounds for time:
3 Clean + Jerks
3 Burpee Over Bar

Tuesday Jun 15, 2021

(12-15 minutes)
2 rounds:
10-20 Plank Pull Throughs
2-3 Rope Pins
150 Single Unders

2 rounds:
10-20 Plank Pull Throughs
2-3 Rope Pins
10-20 Double Unders
15 minute AMRAP:
1-2-3-2-1... reps of:
Rope Climb

Alternating with,

10-20-30-20-10... reps of:
Double Unders
Sit Ups
Double Unders

Score is total reps.

If you complete 1-2-3-2-1, go back through the rep cycle until 13 minutes is up.

Monday Jun 14, 2021

(12-15 minutes)
Two rounds with light weight:
Each arm:
5 Dumbbell Deadlifts
5 Dumbbell Snatch
5 Overhead Squat
1 TGU

*10 Unweighted Box Steps after each full cycle.

Remaining time:
2/2 Dumbbell Deadlift
2/2 Dumbbell Snatch
2/2 Dumbbell Overhead Squat
3-5 Step Ups

*Build to working weight.
12-16-20-16-12 reps for time:
Dumbbell Deadlift
Dumbbell Snatch
Dumbbell Overhead Squat
Dumbbell Step Up

15-minute time cap.

Reps are TOTAL for each movement.

Can you complete the WOD without putting the Dumbbell down?

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