Gym WODs

Wednesday May 24, 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
Squat Jumps
Rest

Tuesday May 23, 2023

(18 minutes)
1 round:
1:30 Wall Stretch, each leg
10 Thoracic Rotations + Archers
10 Wall Slides + Shoulder Rotations
10 Scap Pull Ups
10 Kip Swings
10 Strict Press, empty bar
30 SL Hops to :30 SL Balance

Then, cycle:
3-5 Push Press
3-5 Strict Pull Ups
8 V-Ups
50 Single Unders
Every 5:00 x 5 rounds:

8 Barbell Push Press
8 Strict Pull Ups
15 V-Ups
150-200 Single Unders

Monday May 22, 2023

Over 20 minutes:

Back Squat

2-2-2-1-1-1

Between sets:
10 Scorpion Kicks
10 Push Ups
10 Lunge Circles, each way
10 Sit Ups
3 rounds for time:

30 Push Ups
30 Lunges, total
30 Sit Ups

-8 minute cap-
:45 on/:15 off for 3 rounds, cycling stations:

Pull Ups/Ring Rows
Hanging Straight Leg Raises
Jump Rope
Push Ups
Plank
Wall Balls
KB Swings
Bike
Bird Dogs
Burpees
Rest

Saturday May 20, 2023

(8-10 min.)
2-5 Split Jerks
10 Deadbugs
10 Bicycle Crunches
5 Ball Slams
3 Narrow Squats, :05 Lower

20 min. EMOM:

3 Split Jerks
40 Bicycle Crunches, total
8 Ball Slams
8 Narrow Stance Squats, :05 Lower
(8 minutes)
100m Run or 150m Row
5-10 each of:
Wall Balls
Sit Ups
KB Swings, American
Lateral Ball Tosses
Box Steps or Box Jumps

20 min. AMRAP w/ a partner:

Run or Row 500m together
50 Wall Balls
40 Sit Ups
30 KB Swings, American
20 Lateral Wall Ball Tosses
10 Box Jumps or Step Ups, each

Friday May 19, 2023

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

Pull Ups/Ring Rows
Sit Ups
Row
Jump Rope
Push Ups
Plank
Wall Balls
Bike
Bird Dogs
Pull Overs
Burpees
Rest
4 rounds for time:

Run 400m or Row 425/500m
8 Chin Ups or Ring Rows
12 DB Push Press
30 Bicycle Crunches

-18 minute cap-

Thursday May 18, 2023

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:30 Pigeon Pose, each leg
Lacrosse Ball Trap Release
*1:30 Slant Board*
*3 x 8 Jefferson Curls*

Then, Row or Carry with remaining time

Wednesday May 17, 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 Push Press
Plank
Step Back Lunges
Jump Rope
Sit Ups
Row
Banded Dislocates
Bicycle Crunches
Lunges
Bear Crawl
Rest

Tuesday May 16, 2023

(18-20 minutes)

1 round:
1:30 Wall Stretch, each leg
10 Kneeling Thoracic Rotations & Archers
1:00 OH Barbell Hold
10 Scap Pull Ups
10 Ring Rows, slow
10 DB Strict Press

Then, cycle:
3-5 Strict Pull Ups
3-5 DB Push Press
10 Deadbugs
10 Pull Aparts
100m Rowling
For time:

Buy-in: 50 Sit Ups

1-2-3-4-5-6-7-8-9-10
Strict Pull Ups, alternating with:

10-9-8-7-6-5-4-3-2-1
DB Push Press (2 DB’s)

-150m Row after each round-

(18 min. cap)

Monday May 15, 2023

Over 20 minutes:

Back Squats
10-8-6-4-2

Between sets:
10 Deadbugs
5-10 KB Swings
10 Bicycle Crunches
15 Double Unders
:30 Updog
12 min. AMRAP:

10-20-30-40-50…

KB Swings
Bicycle Crunches, each way
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

Friday May 12, 2023

:45 on/:15 off x 3 rounds:
(:30 on/:30 off if competing tomorrow)

Box Jumps/Step Ups
DB Push Press
Plank
Step Back Lunges
Jump Rope
Sit Ups
Row
Banded Dislocates
Bicycle Crunches
Squat Jumps
Bear Crawl
Rest
Every 5:00 x 5 rounds:

10 DB Presses
15 Sit Ups
40 ft. Bear Crawl
400m Run