Gym WODs

Tuesday Sep 13, 2022

(15-18 minutes)
2 rounds:
10 Dislocates + 10 Pull Aparts
5 Snatch Shrugs
5 Power Snatch
:30 Sphinx or Updog
30 SL Hops into :30 SL Balance

Then, cycle:
5/5 Side Plank Hip Touches
2 Snatch Shrugs
2 Power Snatch
50 Single Unders
18 min. AMRAP:

3 Snatch Shrugs
3 Power Snatch
8/8 Side Plank Hip Touches
100 Single Unders

-Rest 1:00 every 2 rounds completed-

Monday Sep 12, 2022

Over 24 minutes, complete:
6 x 5 Back Squat

Between sets, cycle:
5 L-sit to Tabletop
5 Step Ups or Box Jumps
10 Scorpion Kicks
5 Dips
10 Sit Ups
7:00 on, 3:00 off, 7:00 on
8 Dips
10 Box Jumps
12 Push Ups
14 Air Squats
16 Sit Ups

Saturday Sep 10, 2022

(8-10 minutes)
2 rounds:
5 Jerks at empty bar & 50 Single Unders

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

5 rounds over 20 minutes:

3 Jerks (from rack)
8/8 DB Bent Over Rows
:30 Hang
100-150 Single Unders
(10-12 minutes)
10 Sit Ups
10 Wall Slides + Shoulder Rotations
8 DB Bench Press
5 Box Jumps
20 Double Unders
150m Row

20 min. AMRAP w/ a partner:

8-10 DB Bench Press each, alternating
10 Ring Rows each, alternating
10 Box Jumps each, alternating
20 Sit Ups each, working at the same time
Share 1000m on the rower and 50 Double Unders

Friday Sep 09, 2022

(15-18 minutes)
2 rounds:
10 Deadbugs
10/10 Front Rack Reaches
10 Scap Pull Ups
10 Kip Swings
5 Clean Shrugs
5 Tall Cleans

Then, cycle:
2 Squat Cleans
5 TTB or V-Ups
5-10 Squat Jumps
15 Double Unders
6 rounds for time:

1 Clean Shrug
3 Squat Cleans
15 Squat Jumps
10 TTB or V-Ups
35 Double Unders

-2:00 rest between rounds-
-25 minute cap-

Thursday Sep 08, 2022

45:00 AMRAP:

2:00 Wall Stretch, each way
2:00 Frog Stretch
15 Foam Roll Passes, each

4:00 Row
8/8 Bird Dogs
20-30 Bicycle Crunches, each way
100 Skips
1:00 Pigeon Pose, each side
10 Down to Updogs
15 Push Ups
15 Ring Rows
3-4 Block Breath Cycles
Rack Carry 100m
Suitcase Carry 100m

Wednesday Sep 07, 2022

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

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

Then, cycle:
3-5 HSPU
3-5 Chin Ups
Run 200m or Row 250m
4-8-12-8-4 reps for time of:

HSPU
Strict Chin Ups
-Row 500m or Run 400m after each round-

Buy-out: 50 Sit Ups
(15 minute cap)

Tuesday Sep 06, 2022

(15-18 minutes)
2 rounds:
10 Dislocates + 10 Pull Aparts
5 Snatch Shrugs
5 Power Snatch
:30 Sphinx or Updog
30 SL Hops into :30 SL Balance

Then, cycle:
5/5 Side Plank Hip Touches
2 Snatch Shrugs
2 Power Snatch
5 Box Jumps
18 min. AMRAP:

3 Snatch Shrugs
3 Power Snatch
8/8 Side Plank Hip Touches (:30 Plank)
8 Box Jumps

-Rest 1:00 after every 2 rounds completed-

Monday Sep 05, 2022

Over 24 minutes, complete:
6 x 5 Back Squat

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

(Up to 2 rounds building and be at a strong working weight for last 4 rounds)
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 03, 2022

(8-10 minutes)
2 rounds:
5 Jerks at empty bar & 8 Box Step Ups

Then,
2 Jerks
5/5 Bent Over Rows
5 Box Jumps

5 rounds over 20 minutes:

3 Jerks (from rack)
8/8 DB Bent Over Rows
10 Box Jumps
:30/:30 Pigeon Pose
For time with a partner:

Row 800m together

4 rounds each - one partner working at a time:
20 KB Swings
10-15 Push Ups
10 Box Step Overs

Row 800m together

-20 min. cap-

Friday Sep 02, 2022

(15-18 minutes)
2 rounds:
10/10 Front Rack Reaches
10 Scap Pull Ups
10 Kip Swings
5 Clean Shrugs
5 Tall Cleans

Then, cycle:
2 Squat Cleans
5 TTB
5-10 Wall Balls
15 Double Unders
Every 5:00 x 5 rounds:
3 Squat Cleans
10 TTB
15 Wall Balls
30 Double Unders

(Track working time & weight across the 5 sets)