Gym WODs

Saturday Sep 24, 2022

(10-12 minutes)
2 rounds:
5 Jerks at empty bar & 30 Lateral Hops

Then,
2 Jerks
5/5 Bent Over Rows
6 Skater Jumps

6 rounds over 20 minutes:

2 Jerks from rack
10 Deadbugs
10 Skater Jumps
6/6 Bent Over Rows
20 min. Partner AMRAP:

20 Push Ups
40 KB Swings
20ft. Seal Walk, each
40 Sit Ups
20 Step Ups
200 Single Unders
400m Row

Friday Sep 23, 2022

(30 minutes)
2 rounds:
10 Deadbugs
10 Down to Updog
:30 Prayer Stretch
5 Clean Shrugs
5 Tall Cleans

Then, 6 cycles:
1 Clean Shrug
3 Squat Cleans
3 Burpees
5 V-Ups

-Increase weight from last week-
3 rounds for time:

7 Deadlifts @ top Clean weight
7 V-Ups
7 Push Ups
7 Burpees

-5 minute cap-

Thursday Sep 22, 2022

45:00

1:30 Wall Stretch, each leg
7:00 Wall Squat Routine
10 Down to Updog Transitions
1:00 Updog
1:00 Post Lat Stretch, each side
15 Foam Roll Passes everywhere
2:00 Squat Hold
*1:00 Slant Board*

Then, cycle:
3:00 Row
10 Back Extensions
1:00 Hang
1:00 Plank
10-15 Push Ups
150 Single Unders
20 Sit Ups

Wednesday Sep 21, 2022

(18-20 minutes)

1:30 Wall Stretch, each leg - once

2 rounds:
30/30 SL Hops
:30/:30 Face Down Pec Stretch
10 Scap Pull Ups
10 Kip Swings
1:00 OH Barbell Hold

Then, cycle:
3-5 Burpees
5 Pull Ups
12 ft. HS Walk
Row 200m
For time:

Buy-in: 25 Burpees

5 rounds:
10 Pull Ups
24ft. HS Walk
Row 400m

Buy-out: Run 200m

(20 min. cap)

Tuesday Sep 20, 2022

(20 minutes)

2 rounds:
10 Knee over toes stretch, each leg
15 Banded Dislocates & Pull Aparts
10 Kip Swings
40 Lateral Hops
5 Snatch Shrugs
5 Power Snatch

Then,
Build to a heavy 2 rep Power Snatch

Between sets:
2/2 DB Snatch
3/3 DB Push Press
3-5 TTB
15 min. AMRAP:
6-12-18-24…

DB Snatch, total
DB Push Press, total
TTB
-:30 Plank & 200m Run after each round-

Monday Sep 19, 2022

Over 24 minutes, complete:
Back Squats

5-5-5-3-3-3

Between sets, cycle:
10 Scorpion Kicks
5-10 Push Ups
5 Scap Pull Ups
10 Kip Swings
5 Pull Ups
5 Glute Bridges
3/3 Lunges
15-20 Double Unders
14 min. AMRAP:

Buy-in: 25 Pull Ups

10-20-30-40… reps of:
Glute Bridges
Lunges, total
Push Ups
Sit Ups
Double Unders

(Partition Push Ups & Sit Ups only)

Saturday Sep 17, 2022

(8-10 minutes)
2 rounds:
5 Jerks at empty bar & 30 Lateral Hops

Then,
2 Jerks
5/5 Bent Over Rows
10 Scap Pull Ups

5 rounds over 20 minutes:

3 Jerks from rack
10 Deadbugs
8/8 Bent Over Rows
75 Lateral Hops
Split reps w/ a partner, for time:
50-40-30-20-10

KB Swings
Sit Ups
Lunges, total
Push Ups

-500m Row between rounds-

(24 min. cap)

Friday Sep 16, 2022

(15-18 minutes)
2 rounds:
10 Deadbugs
:30 Prayer Stretch
5 Clean Shrugs
5 Tall Cleans
30 lateral Hops

Then, cycle:
1 Clean Shrug
2 Squat Cleans
5-10 Glute Bridges
15 Double Unders
6 rounds for time:

1 Clean Shrug
3 Squat Cleans
15 Glute Bridges
30 Bicycle Crunches, total
30 Double Unders

-Rest 2:00 after each round-

Thursday Sep 15, 2022

45:00 AMRAP:

1:30 Wall Stretch, each leg - once
2:00 Frog Stretch - once
Foam Roll - once, 10 passes each:
Upper Back, Lats, Quads, Hamstrings, Glutes, IT Bands, Calves

Then, cycle:
4:00 Row

:30 Hang
10 Ring Rows
10-15 Push Ups
20 Cossacks Squats

World’s Greatest Stretch x 8 each side
Pigeon Pose 1:00 each side
Child’s Pose :30
40ft Bear Crawl
20ft Ostrich Bounce
20ft Crab Walk

*3:00 Bike floater*

Wednesday Sep 14, 2022

(18-20 minutes)
1:30 Wall Stretch, each leg- once

2 rounds:
:30/:30 Saddle Wrist Stretch
5 Inch Worms
10 Scap Pull Ups
10 Kip Swings
10 Foam Roll Passes on Lats
30 Lateral Hops

Then, cycle:
3-5 HSPU
3-5 Pull Ups
3-5 V-Ups
Run 200m or Row 250m
5-10-15-10-5 reps for time:

HSPU
Pull Ups, any style
V-Ups
Run 400m or Row 500m between rounds

-15 minute cap-