Gym WODs

Wednesday Jul 06, 2022

(18 minutes)

1:30 Wall Stretch, each leg - once

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

Then, cycle:
3 Push Jerks
1 Rope Climb
Run 100m, Row 150m, Bike 200m
Every 5:00 x 5 rounds:

5 Push Jerks
2 Rope Climbs
Run 200m, Row 300m, Bike 400m (Choose a move each round)

Monday Jul 04, 2022

Every 4:00 x 4 rounds:
5 Front Squats - same weight

Alternate rounds of:
8 Cal Row
10 Step Ups then Box Jumps
5-10 HR Push Ups

5 Scap Pull Ups
10 Kip Swings
3-5 TTB
30/30 SL Hops
4 rounds for time with a partner:

300m run, each
24 TTB
24 Box Jumps (24/20in)
24 Goblet Squats (28/20kg)
24 Hand Release Push Ups
24 Cal Row or Bike
24 Air Squats, each

(24 min. cap)

Saturday Jul 02, 2022

8-10 minutes:
10 Banded Pull Aparts
5 Banded W’s (:05 hold open)
3 Power Clean
3 Split Jerk
5 Scap Chin Ups
3-5 Chin Ups

21 min. EMOM:

A) 2 Clean & Jerks (build to something heavy)
B) 15 Pull Aparts // 10 Deadbugs
C) 5-8 Chin Ups
(8-10 minutes)
Find a partner
3/3 DB Snatches
10 Lunges
10 Kip Swings
5 Pull Ups
10 Bicycle Crunches
20 Double Unders

20 min. Partner AMRAP:

20 DB Snatches
40 Lunges
20 Pull Ups
40 Bicycle Crunches
500m Row & 50 Du’s (Working @ same time)

Friday Jul 01, 2022

(18 minutes)
2 rounds:
10 L-sit to tabletop
:15/:15 Pistol Hold
10 Good Mornings + 10 Round & Arch
10 HS Kick Ups

Then, cycle:
2/2 Pistols
3-5 Dips
8 KB Swings
40 ft. Waiter Walk
150m Row
18 min. AMRAP:

3/3 Pistols
6 Dips
12 American KB Swings
80ft. Waiter Walk
250m Row

Thursday Jun 30, 2022

45:00 AMRAP:

1:30 Wall Stretch ,each side
2:00 Frog Stretch
10 Foam Roll Passes each

Then, cycle:
5-8 reps each w/ empty bars:
Deadlift
Hang Power Clean
Front Squat
Press
Push Jerk
Good Morning

3:00 Row
Pigeon Pose 1:00 each side
15 Push Ups
20 Sit Ups
10 HS Kick Ups
3-4 cycles of hanging block breathing
200m Loaded Shoulder Carry or 2 minute March

Wednesday Jun 29, 2022

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

Then, cycle:
2 Power Snatches
2 OHS
2 Squat Snatch
50 Single Unders
10 Deadbugs
Every 2:00 x 10 rounds:

2 Power Snatch
2 Squat Snatch OR (2 OHS + 1 Snatch Balance)
10 Banded Pull Aparts

-Single Unders for remaining time-

Monday Jun 27, 2022

(15-18 minutes)
2 rounds:
:30/:30 Saddle Wrist Stretch
10 Scorpion Kicks
10 Foam Roll Passes of Upper Back & Lats
5/5 BW Split Squats

Then, cycle:
10 Sit Ups
3/3 KB Split Squats
5 Wall Balls
5-10 Push Ups
3 Burpees
:30 Hang
Every 5:00 x 5 rounds:

5/5 KB Front Rack Split Squats
20 Sit Ups
15 Wall Balls
10 Push Ups
5 Burpees

Score = Total time worked across 5 sets

Saturday Jun 25, 2022

(8-10 minutes)
15 Banded Pull Aparts
10 Back Ext.
3 HPC
3 Split Jerk
5 Scap Chin Ups
3-5 Chin Ups

21 min. EMOM:
A) 3 Hang Power Cleans + 3 Split Jerks
B) 10 Deadbugs
C) 5-8 Strict Chin Ups
20 min. AMRAP:

20 DB Snatches, alternating
20 Wall Balls
20 Partner Med-ball Sit Ups
20 Ring Rows or pull Ups
400m Row