Gym WODs

Saturday Apr 29, 2023

(8-10 minutes)
10 Scorpion Kicks
3 Power Snatch
10 Banded Dislocates
8 Bird Dogs
50 Single Unders

20 min. EMOM:
Power Snatch x 3
Band Pull Aparts x 15-20
Bird Dogs x 12 total
Single Unders x 100
(8-10 minutes)
150m Row
10 Lunges
8 DB Push Press, each arm
8 V-Ups

For time:

800m Partner Row - Same time
50 Lunges
40 Single Arm DB Push Press
30 Wall Balls
20 V-Ups, each
600m Row, each - same time
50 Lunges
40 Single Arm DB Push Press
30 Wall Balls
20 V-Ups, each

Friday Apr 28, 2023

(8-10 min.)
10 Scapulas Pull Ups
10 Kip Swings
5-8 Pull Ups
10 Push Ups
12 Sit Ups
15 Air Squats
:30 Updog
“Barbara”

RX
5 rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
-Rest 3:00 per round-

Intermediate
5 rounds for time:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
-Rest 3:00 per round-

Scaled
4 rounds for time:
10 Ring Rows
15 Push-ups
25 Sit-ups
35 Squats
-Rest 3:00 per round-
15 min. AMRAP:

5 Burpees
10 DB Strict Press
10 Pull Ups or Ring Rows
15 Sit Ups
250m Row//200m Run

Thursday Apr 27, 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*

If time remains, cycle:
10 Back extensions
10/10 SL Deadlifts

Wednesday Apr 26, 2023

(15 minutes)

1 round:
8 Kneeling Thoracic Rotations + Archers
30 SL Hops into :30 SL Balance, each leg
8 Lunge Circles, each way
8 Hang Shrugs
8 Hang Power Cleans
10/10 Front Rack Reaches

Then, cycle:
20 Double Unders
:30 Downward Dog
8 Lunges
5 Around the Worlds, each way
2-3 Hang Power Cleans
Every 5:00 x 5 rounds:

4 Hang Power Cleans
8 KB Around the worlds, each way
12 Lunges, total
40 Double Unders
:45 on/:15 off x 3 rounds:

Box Jumps/Step Ups
DB Push Press
Plank
Cossack’s Squats
Jump Rope
Push Ups
Row
Banded Pull Aparts
Bicycle Crunches
Squat Jumps
Plank
Rest

Tuesday Apr 25, 2023

(18-20 minutes)
1 round:
10 World’s Greatest Stretch, each way
:45 Prayer Stretch
10 Wrist Waves/Pets
10 Scap Chin Ups
5 DB Strict Press

Then, cycle:
200m Run or 250m Row
5 World’s Greatest Stretch, each way
5-10 Strict Chin Ups
5-10 DB Push Press
20 Bicycle Crunches
4 rounds for time:

Run 400m or Row 425/500m
Max Strict Chin Ups
15 DB Push Press
30 Bicycle Crunches

-18 minute cap-

Score = Total Chin Ups & Time worked

Monday Apr 24, 2023

Over 20 minutes, complete:

Back Squat
5 x 5 @ 70-75% of top 2 rep weight

Between rounds:
:30 Updog
3/3 Cossacks Squats
3-5 Med-ball Cleans
10 Scorpion Kicks
5-10 Push Ups
10 Kip Swings
3-5 TTB
AMRAP: 5:00 on, 3:00 off, 5:00 on of:

6 Cossacks Squats, each way
8 TTB
10 Med-ball Cleans
12 Push Ups

Repeat from 10/3/22
:45 on/:15 off for 3 rounds, cycling stations:

Ring Rows/Pull Ups
Hanging Straight Leg Raises
Jump Rope
Push Ups
Mountain Climbers
KB Squats
KB Swings
Bike
Bird Dogs
Burpees
Rest

Saturday Apr 22, 2023

(8-10 minutes)
10 Scorpion Kicks
3 Power Snatch
5 DB Flys
8 V-Ups
50 Single Unders

20 min. EMOM:
Power Snatch x 3
DB Flys x 8-10
V-Ups x 15
Single Unders x 100
(10 minutes)
5-10 Medicine Ball Sit Ups
5-10 Medicine Ball Cleans
200m Weighted Run
5-10 Medicine Ball Cleans
5-10 Medicine Ball Sit Ups

Two rounds for time:
400m Run
20 Medicine Ball Cleans
20 Medicine Ball Sit Ups
200m Weighted Run
20 Medicine Ball Cleans
20 Medicine Ball Sit Ups

18 minute time cap

Friday Apr 21, 2023

(18-20 minutes)

1 round:
1:00 Prayer Stretch
10 Kneeling Thoracic Rotations + Archers
Foam Roll Lats and Upper Back x 10 passes
10 Scap Pull Ups
10 Kip Swings

Then, cycle:
150m Row
10 Thrusters
5-8 Pull Ups
:20/:20 Lat Stretch
“Jackie”
For time:

1000m Row
50 Thrusters (45/35#)
30 Pull Ups

(10 min. cap)
7am:
(12 minutes)

3-5 Deadlifts
5 Burpees
100m Run
5 Scap Pull Ups
3-5 Pull Ups or Ring Rows

5 rounds for time:

5 Deadlifts
8 Pull Ups or Ring Rows
8 Burpees
200m Run

-18 min cap-

Thursday Apr 20, 2023

50:00

Foundation Training Video
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
10 Foam Roll Passes everywhere
*1:30 Slant Board*

Remaining time, cycle:
10 Back extensions
10/10 SL Deadlifts
10/10 Bird Dogs

Wednesday Apr 19, 2023

(15 minutes)

1 round:
10 Kneeling Thoracic Rotations + Archers
30 SL Hops into :30 SL Balance, each leg
10 Down to Updogs
8 DB Presses or Pike HSPU

Then, cycle:
150m Row
20ft Bear Crawl
:30 Downward Dog
8 Skater Jumps
3-5 HSPU
Every 5:00 x 5 rounds:

7-10 HSPU
12 Skater Jumps
40ft. Bear crawl
300m Row
Box Jumps/Step Ups
DB Thrusters
Plank
Cossack’s Squats
V-Ups
Jump Rope
Push Ups
Row
Banded Pull Aparts
Bicycle Crunches
Battle Ropes
Rest