Gym WODs

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

Wednesday Aug 10, 2022

(18-20 minutes)

1:30 Wall Stretch, each leg

2 rounds:
10 Wall Slides + 10 Rotations
10 Back Extensions
10 Good Mornings
5 Strict Press
5 Push Press
5 Push Jerks
:30 Saddle Wrist Stretch


Then,
3-5 Strict Press, Push Press & Push Jerk
10 Kb Swings
Row 250m or Run 200m
For time:
8 Strict Press (Unbroken)
20 KB Swings
Run 400m or Row 500m
16 Push Press
20 KB Swings
Run 400m or Row 500m
24 Push Jerks
20 KB Swings
Run 400m or Row 500m

Buy-out: 50 Sit Ups

-14 minute cap-