Gym WODs

Monday Aug 22, 2022

Every 5:00 x 5 rounds:

Front Rack Lunges, each leg
5-4-3-2-1

Between rounds, complete:
5-10 Wall Slides + Rotations
5-10 Push Ups
5/5 Bicycle Crunches
5 Glute Bridges
12 minute AMRAP:
5-10-15-20-25…reps of:

Glute Bridges
Squat Jumps
Push Ups
Bicycle Crunches, each way

Saturday Aug 20, 2022

(8-10 minutes)
:30 Active Hang
4 Deadlift
3 Hang Power Clean
2 Push Press
1 Jerk
15 Double Unders

5 rounds over 20 minutes:
25 Double Unders
4 Deadlift
3 Hang Power Clean
2 Push Press
1 Jerk
8 minutes:
Find a partner
100m Row
5-10 Wall Balls
3-5 Chin Ups
10 Scorpion Kicks
5 Burpees

5 rounds for time:
300m Row/150 Skips
20 Wall Balls
15 Chin Ups
10 Burpees

Friday Aug 19, 2022

Over 20 minute, complete:

Bench Press
10-8-6-4-2

Between sets, alternate:

5 Goblet Squats
10 KB Swings
10 Scorpion Kicks

Or

150m Row
10 Scap Push Ups
3-5 Dips
3 rounds for time:

10 Goblet Squats
15 KB Swings
15 Push Ups
10 Dips
250m Row

Thursday Aug 18, 2022

45:00 AMRAP:

1:30 Wall Stretch, each leg
1:30 Frog Stretch
10 Foam Roll Passes, each

Then, cycle:

8:00 Row

Pigeon Pose 1:00 each side
1:00 Child’s Pose
10 Push Ups
10 Superman Extensions
15 Hollow Rocks
10 Pistol Ups, each leg
3-4 cycles of Hang Block Breathing
150 Skips

Wednesday Aug 17, 2022

(18 minutes)
2 rounds:
Barbell Forearm Smash x 10 passes each arm
5 Scapular Pull Ups
10 Kip Swings
5 Snatch Shrugs
5 Power Snatch
:30 Sphinx or Updog

Then, cycle:
2 Power Snatch
5 Pull Ups
10 Sit Ups
15 Double Unders
Buy-in: 35 Pull Ups

10 rounds:
3 Power Snatch
25 Double Unders

Buy-out: 50 Sit Ups

-20 minute cap-

Monday Aug 15, 2022

Every 5:00 x 5 rounds

5-4-3-2-1
Front Rack Lunges, each leg (build weight each round)

Between rounds, alternate:

5 Scap Pull Ups
10 Kip Swings
3-5 Pull Ups
5 Squat Jumps

Or

8 L-sit to Tabletop
15 Double Unders
3-5 Dips
21-15-9 reps for time:

Pull Ups
Squat Jumps
Dips
Double Unders x 2 (42-30-18)

-12 minute cap-

Saturday Aug 13, 2022

(8 minutes)
10 Wrist Waves/Pets
:30/:30 Banded Tricep Stretch
2 Power Cleans
2 Push Press
2 Jerks

7 rounds over 21 minutes:
3 Power Cleans
2 Push Press
2 Jerks

Between rounds:
10 Pull Aparts
:30 Child’s Pose
4 rounds for time:
20 KB Snatch
20 KB Push Press
20 Pull Ups or Ring Rows
20 V-Ups
One partner Runs 200m while the other Rows, then switch

(22 minute cap)

Friday Aug 12, 2022

Over 20 minutes:

Bench Press
10-8-6-4-2

Between sets, alternate:

5/5 Knees Over Toes Stretch
3/3 Pistol Ups
10 Scorpion Kicks

Or

30/30 SL Hops
10 Scap Push Ups
10 Lunge Circles, each way
4 rounds for time:

4/4 Pistols
16 Push Ups
32 Mountain Climbers
150 Single Unders

Thursday Aug 11, 2022

45:00 AMRAP:

1:30 Wall Stretch, each leg
1:30 Frog Stretch
10 Foam Roll Passes, each

Then, cycle:

5:00 Row

Empty bar x 5-8 reps each:
Deadlift
Hang Power Clean
Front Squat
Press
Back Squat
Behind the neck Split Jerks (In front if it bothers shoulders)

Pigeon Pose 1:00 each side
15 Push Ups
15 Hollow Rocks
10 Straddle Reach to Back Rolls
3-4 cycles of Hang Block Breathing
150 Skips