Gym WODs

Friday Jul 29, 2022

(18 minutes)
2 rounds:
10 Scorpion Kicks
10 Kip Swings
15 Pull Aparts
10 Light Bench
Knee over toes stretch x 10 each side
5/5 Pistol Ups

Then, cycle:
2/2 Pistols
10 KB Swings
5 Bench Press
10 Side Plank Hip Touches, each way
Row 150m
18 min. AMRAP:

4/4 Pistols
6-8 Bench Press
10 Bench Dips
15 KB Swings
:30 Plank
250m Row

Thursday Jul 28, 2022

45:00 AMRAP:

2:00 Frog Stretch, Once
1:30 Wall Stretch, each leg - once
Foam Roll x 10 passes each

Then,cycle:
10 HS Kick Ups
10 Side Plank Hip Touches, each side
20-30 Sit Ups
10-15 Push Ups
10 Superman Extensions
4:00 Row
1:00 Pigeon Pose, each leg
:30 Sphinx/Updog
20 KB Swings into 200m Shoulder Carry

Wednesday Jul 27, 2022

(15-18 minutes)
2 rounds:
10 Pull Aparts + 10 Dislocates
10 Wrist Waves/Pets
30 SL Hops into :30 SL Balance, each leg
3 Power Snatch - empty bar
3 OHS
3 Squat Snatch

Then, cycle:
2 Squat Snatch
10 Scorpion Kicks
5 Burpees
10 Deadbugs
Starting every 3:00:

Squat Snatch
3-3-3-2-2-2-1 (Leave something in the tank for next week)

3 rounds for time:
8 Deadlifts @ top Snatch weight
10 Burpees
40 ft. Seal Walk or Bear Crawl
(6 minute cap)

Tuesday Jul 26, 2022

(18 minutes)
2 rounds:
10 Wall Slides + 10 Rotations
10 Wrist Waves/Pets
30/30 SL Hops
5 Power Cleans
5 Push Jerks
Rope Pin Practice

Then, cycle:
1 Rope Climb
3 Push Jerks
3/3/ Cossacks Squats
8 Hollow Rocks
15 Double Unders
5 rounds for time:

2 Rope Climbs
4 Push Jerks
12 Cossacks Squats
12 Hollow Rocks
30-50 Double Unders

Monday Jul 25, 2022

Every 4:00 x 5 rounds:

3 Front Squats

Alternate each round:

5 Scap Pull Ups
10 Kip Swings
3 Muscle Ups or 3/3 Pull Ups & Dips
:30 Prayer Stretch

OR

5 World’s greatest stretch, each side
5-10 Wall Balls
8 Sit Ups
12 min. AMRAP:

3 Muscle Ups or 3/3 Pull Ups & Dips
10 Lunges, total
15 Wall Balls
20 Sit Ups

(Post-wod)
1:30 Wall Stretch, each leg

Saturday Jul 23, 2022

21 min. EMOM:

A. 3 Hang Power Cleans + 2 Split Jerks
B. 5-8 Strict Pull Ups
C. 50-100 Single Unders // 10 Pull Aparts + 10 Deadbugs
20 min. Partner AMRAP:

Run 200m together
20 DB Snatch
20 TTB
20 Cossacks Squats
20 Squat Jumps
40 ft. HS Walk or Seal Walk

Thursday Jul 21, 2022

45:00 AMRAP:

2:00 Wall Stretch, each leg - once
1:30 Frog Stretch - once
Foam Roll, 15 passes each - once:
Upper Back, Lats, Quads, Hamstrings, IT Bands, Calves

Then, cycle:
4:00 Row
5 Pull Ups
10 Push Ups
10 Superman Ext.
15 Hollow Rocks
50 Lateral Hops
World’s Greatest Stretch x 5 each side
1:00 Child’s Pose
40 ft. Bear Crawl
40 ft Ostrich Walk

Wednesday Jul 20, 2022

(15-18 minutes)
2 rounds:
10 Pull Aparts + 10 Dislocates
10 Wrist Waves/Pets
30 SL Hops into :30 SL Balance, each leg
3 Power Snatch - empty bar
3 OHS
3 Squat Snatch

Then, cycle:
2 Squat Snatch
10 Scorpion Kicks
5 Burpees
10 Deadbugs
Every 2:30 x 10 rounds:

3 Squat Snatch
10 Dislocates + 5 W’s // :45 Sphinx or Updog

Then, 3 rounds for time:
10 Deadlifts @ top weight
10 Bar Facing Burpees

- 5 minute cap -

Tuesday Jul 19, 2022

(18 minutes)

1:30 Wall Stretch, each leg - once

2 rounds:
:30/:30 Saddle Wrist Stretch
30/30 SL Hops
5 Empty bar Power Cleans
5 Empty bar Push Jerks
Rope Pin Practice

Then, cycle:
3 Push Jerks
1 Rope Climb
3/3 Bird Dogs
Run 100m, Row 150m, Bike 200m, 100 Single Unders
Every 5:00 x 5 rounds:
2 Power Cleans
5 Push Jerks
2 Rope Climbs
5/5 Bird Dogs
Run 200m, Row 300m, Bike 400m, 150-200 SIngle Unders, 60-100 Double Unders