Gym WODs

Monday Jun 05, 2023

(15 minutes)
1 round:
10 kneeling Thoracic Rotations + Archers
10 Front Rack Reaches, each way
10 Front Squats
10 Scap Pull Ups
10 Kip Swings
10 Scorpion Kicks
50 Single Unders

Then, cycle:
3-5 front Squats
5 TTB
8 Push Ups
15 Double Unders
:30 Updog

Every 5:00 x 5 rounds:

8 Front Squats
10 TTB
20 Push Ups
30 Double Unders

:45 on/:15 off for 3 rounds, cycling stations:

Pull Ups/Ring Rows
Sit Ups
Row
Jump Rope
Push Ups
Plank
Wall Balls
KB Swings
Bike
Bird Dogs
Burpees
Rest

(8-10 minutes)
10 Kneeling Thoracic & Archers - ONCE
10 Scap Chin Ups
3 Chin Ups
3/3 DB Snatches
8 Sit Ups
8 Skater Jumps

20 min. EMOM:

5-8 Chin Ups
10 DB Snatches
15 Sit Ups
12 Skater Jumps

For time, working with a partner:

800m Row
70 Air Squats (KB Squat)
60 Push Ups
50 KB Swings
400m Run, together
30 Pull Ups or Ring Rows
20 Lunges, each (Jumping)
10 Burpees, each

-20 min. Cap-

Friday Jun 02, 2023

(15 minutes)
1 round:
:30/:30 Post Pec Stretch
10 Lunge Circles, each way
30 SL Hops into :30 SL Balance
4 point toe touches x 5 cycles, each leg

Then, cycle:
5 DB Bench Press
3/3 Lunges
10 Bicycle Crunches
10 Scorpion Kicks
15 Double Unders

20 min. AMRAP:

8 DB Bench Press
10 Lunges (Single DB)
20 Bicycle Crunches, total
30 Double Unders

-Rest 1:00 after every 2 completed rounds-

(10 minutes)
:30/:30 Post Pec Stretch
5 DB Bench Press
3 Lunges, each leg
8 Sit Ups
Run 100m

15 min. AMRAP:

8 DB Bench Press
10 Lunges
12 Sit Ups
200m Run (250m Row)

Thursday Jun 01, 2023

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
10 Wall Slides + Shoulder Rotations x 2 rounds
2:00 Frog Stretch
1:30 Pigeon Pose, each leg
10 World’s Greatest Stretch, each way
Lacrosse Ball Trap Release
*1:30 Slant Board*
3 x 8 Jefferson Curls

Wednesday May 31, 2023

(15 minutes)
1 round pvc together, then 1 round on a bar:
5 Snatch DL
5 Snatch Shrugs
5 Power Snatch
5 OH Squats
5 Snatch Balance

Then, cycle:
2 Snatch DL
2 Power Snatch
2 Snatch Balance or OH Squats
10 Scorpion Kicks

Every 2:00 x 6 rounds:

3 Power Snatch
5 Snatch Grip DL
10 Pull Aparts

Rest 2:00

Every 2:00 x 6 rounds:

3 Snatch Balance or 5 OH Squats
10 Deadbugs

Post-WOD:
3 x 10 Back Extensions

:45 on/:15 off x 3 rounds:

Box Jumps/Step Ups
DB Snatch
Side Plank :20/:20
Step Back Lunges
Jump Rope
Sit Ups
Row
Bear Crawl
Banded Dislocates
Hang
Barbell Back Squats
Rest

Tuesday May 30, 2023

Strength
WOD

(15 minutes)
1 round:
10 Kneeling Thoracic & Archers
10 Wall Slides + Shoulder Rotations
10 Down to Updog
10 Scap Pull Ups
10 Kip Swings

Then, cycle:
3-5 HSPU
3-5 Pull Ups
10 Sit Ups
100m Run//150m Row

20 min. AMRAP:

500m Row
Max HSPU
20 Sit Ups

400m Run
Max Pull Ups
20 Sit Ups

Score = HSPU + Pull Ups

Monday May 29, 2023

Strength
WOD

(15-18 minutes)
1 round:
1:30 Wall Stretch, each leg
:45 Prayer Stretch
10 Wrist Waves + Pets
10 Ankle Circles each way
5 Shrugs - Hang Power Cleans - Front Squats

Then, cycle:
50 Single Unders
8 V-Ups
4/4 Lunges
3 Hang Power Cleans

Every 5:00 x 5 rounds:

5 Hang Power Cleans
10 Lunges, total
15 V-Ups
150-200 Single Unders

Saturday May 27, 2023

Strength
WOD

1:30 Wall Stretch, each leg
2:00 Frog Stretch
10 Thoracic Rotations & Archers
10 Down to Updog
Lat Stretch
Calf Stretch
Run 200m

Then, cycle:
4 Pull Up or Ring Rows
8 Push Ups
12 Air Squats
100m Run

ONE CLASS - 9:30am Workout start
Gym open at 8:45 to warm-up

“Murph”
For Time:

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

¾ MURPH:

3/4 Mile Run
75 pull ups
150 push ups
225 air squats
3/4 mile run

½ MURPH:

1/2 mile run
50 pull ups
100 push ups
150 air squats
1/2 mile run

Friday May 26, 2023

WOD
Beginner

:40 on/:20 off for 3 rounds, cycling stations:

Ring Rows
Sit Ups
Row
Jump Rope
Scorpion Kicks
Plank
Wall Slides/Rotations
KB Swings
Bike
Bird Dogs
Burpees
Rest

(15 minutes)

1 round:
20 Banded Pull Aparts
30 SL Hops into :30 SL Balance
10 Box Step Ups
10/10 SL Deadlifts

Then, cycle:
100m Run
5 Box Jumps
5 V-Ups
3 Deadlifts

5 rounds for time:

200m Run
12 Box Jumps or Step Ups
8 V-Ups
3 Deadlifts

(15 min. cap)