Gym WODs

Saturday Jun 11, 2022

Drills - 8-10 minutes:
15 Banded Pull Aparts
10 Deadbugs
10 Back Ext.
3 HPC
3 Split Jerk
5 Scap Chin Ups
3-5 Chin Ups

21 min. EMOM:
3 Hang Power Cleans + 3 Split Jerks
8/8 Bird Dogs
5-8 Strict Chin Ups
8 minutes:
Find a partner
5 Step Ups
5 Box Jumps
5-10 Push Ups
5 Hanging Knee Raises
Row 150m

Working with a partner.
Three rounds of 4:00/4:00
A) Row for max calories
B) AMRAP:
10 Box Jumps
10 Push ups
10 Hanging knee raises
10 Lunges, total

Score = total reps as a team.

Friday Jun 10, 2022

(15-18 minutes)
2 rounds:
:30/:30 Saddle Wrist Stretch
10 L-sit to Tabletop
10 Good Mornings + 10 Round & Arch
50 Squat Bounces

Then cycle,
10 KB Swings
10 Air Squats
5 Dips
20 ft. Seal Walk
40-30-20-10 reps for time:
KB Swings
Dips x ½ reps (20-15-10-5)
Air Squats

*40ft. Seal Walk before each round*
- 12 minute cap -

Thursday Jun 09, 2022

45:00 AMRAP:
Wall Stretch x 1:30 each side
Frog Stretch x 2:00
Foam Roll x 15 passes each:
Upper Back, Lats, Quads, Calves, Hamstrings, IT Bands

Then, cycle:
4:00 Row

Empty bar x 5-8 reps each of:
Deadlift
Bent Over Row
Hang Power Clean
Front Squat
Press
Back Squat
Behind the neck Jerk

1:00 Pigeon Pose, each side
200 Skips
40ft. Bear Crawl
10 HS Kick Ups
1:00 Farmer March

Wednesday Jun 08, 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
5 OHS
3 Snatch Balance

Then, cycle:
3 Power Snatches
2 OHS
1 Snatch Balance
15 Double Unders
Every 2:00 x 10 rounds:
3 Power Snatches
2 OHS
1 Snatch Balance
20-35 Double Unders

Score = 10 weights lifted + double unders

Tuesday Jun 07, 2022

Every 4:00 x 5 rounds:
5 Strict Press, building to a heavy 5
5 Strict Pull Ups, find a heavy 5 if you can go weighted

Then, alternate these 2 cycles:

10 Scap Pull Ups
10 Kip Swings
3 Kipping or Butterfly Pull Ups
:45 Prayer Stretch

3 Push Press
10 Pull Aparts
:30/:30 Saddle Archer
:30 Prayer Stretch
15 min. AMRAP:

8 Barbell Push Press @ Press weight
8 Kipping or Butterfly Pull Ups
8 Hollow Rocks
8 Bicycle Crunches each way
300/250m Row

Monday Jun 06, 2022

Every 4:00 x 5 rounds:

KB Split Squat x 5 each leg (:03 lower)
Scorpion Kicks x 10
Push Up x 5-10
Med ball Sit Up x 5
Wall Ball x 5
Cossacks Squat x 3-5 each side
3 rounds for time:

20 Wall Balls
20 Med Ball Sit Ups
20 Push Ups
20 Cossacks Squats

- 12 minute cap -

- Repeat from 4/11 -

Saturday Jun 04, 2022

8-10 minutes:
Power Snatch + OHS x 2
Snatch Balance x 2
5 Dislocates & 5 Pull Aparts
30/30 SL Hops
10 Wrist Waves/Pets
5 Down to Updog

20 minute EMOM

A) Power Snatch + OH Squat x 3
B) Banded W’s x 5 (:05 hold), Dislocates x 10
C) Snatch Balance x 3-5
D) 100 Skips
(10-12 minutes)
10 Sit Ups
10 Wall Slides + Shoulder Rotations
8 DB Bench Press
5 Box Jumps
20 Double Unders
Row 200m

25 min. AMRAP w/ a partner:

8-10 DB Bench Press each, alternating
10 Ring Rows each, alternating
10 Box Jumps each, alternating
20 Sit Ups each, working at the same time
Share 1000m on the rower and 50 Double Unders

Friday Jun 03, 2022

(12-15 minutes)
2 rounds:
10 L-sit to tabletop
10 Push Ups
10 Lunge Circles, each leg
:30 Sphinx or Updog

Then, cycle:
3-5 Dips
5 Cossacks, each leg
7 V-Ups
Row 150m
21 min. AMRAP:

7 Dips
14 Cossacks Squats
14 V-Ups
250m Row

- Every other round, rest :30 -

Thursday Jun 02, 2022

(15-18 minutes)
2 rounds:
10 Scapular Pull Ups
:20-:30 Active Hang
:30/:30 Samson Stretch
10 Good Mornings + 10 Round & Arch

Then, cycle:
3/3 Split Squats
3-5 Strict Pull Ups
5 Back Extensions
5/5 Bird Dogs
5 rounds over 20 minutes:

5/5 Front Rack KB Split Squats
5-8 Strict Pull Ups
8 Back Extensions
5/5 Bird Dogs