Gym WODs

Monday Sep 05, 2022

Over 24 minutes, complete:
6 x 5 Back Squat

Between sets, cycle:
10 Scorpion Kicks
5 Scap Pull Ups
10 Kip Swings
5 Pull Ups
5 Glute Bridges
3/3 Lunges
15-20 Double Unders

(Up to 2 rounds building and be at a strong working weight for last 4 rounds)
14 min. AMRAP:

Buy-in: 25 Pull Ups

10-20-30-40… reps of:
Glute Bridges
Lunges, total
Push Ups
Sit Ups
Double Unders

(Partition Push Ups & Sit Ups only)

Saturday Sep 03, 2022

(8-10 minutes)
2 rounds:
5 Jerks at empty bar & 8 Box Step Ups

Then,
2 Jerks
5/5 Bent Over Rows
5 Box Jumps

5 rounds over 20 minutes:

3 Jerks (from rack)
8/8 DB Bent Over Rows
10 Box Jumps
:30/:30 Pigeon Pose
For time with a partner:

Row 800m together

4 rounds each - one partner working at a time:
20 KB Swings
10-15 Push Ups
10 Box Step Overs

Row 800m together

-20 min. cap-

Friday Sep 02, 2022

(15-18 minutes)
2 rounds:
10/10 Front Rack Reaches
10 Scap Pull Ups
10 Kip Swings
5 Clean Shrugs
5 Tall Cleans

Then, cycle:
2 Squat Cleans
5 TTB
5-10 Wall Balls
15 Double Unders
Every 5:00 x 5 rounds:
3 Squat Cleans
10 TTB
15 Wall Balls
30 Double Unders

(Track working time & weight across the 5 sets)

Thursday Sep 01, 2022

45:00 AMRAP:

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

Then, cycle:

4:00 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
:30 Child’s Pose
15 Push Ups
15 Hollow Rocks
10 Straddle Reach to Back Rolls
3-4 cycles of Hang Block Breathing
100 Skips or Hops

Wednesday Aug 31, 2022

(18-20 minutes)
1:30 Wall Stretch, each leg- once

2 rounds:
:30/:30 Saddle Wrist Stretch
5 Inch Worms
10 Scap Chin Ups
10 Foam Roll Passes on Lats
50 Lateral Hops

Then, cycle:
3-5 HSPU
3-5 Chin Ups
Run 200m or Row 250m
4-8-12-8-4 reps for time of:

HSPU
Strict Chin Ups
-Row 500m or Run 400m between rounds-

Buy-out: 25 Burpees
(15 minute cap)

Tuesday Aug 30, 2022

(15-18 minutes)
2 rounds:
10 Dislocates + 10 Pull Aparts
5 Snatch Shrugs
5 Power Snatch
5 OHS (:03 Lower)
:30 Sphinx or Updog
30 SL Hops into :30 SL Balance

Then, cycle:
20 Bicycle Crunches
2 Snatch Shrugs
2 Power Snatch
15 Double Unders
18 min. AMRAP:

3 Snatch Shrugs
3 Power Snatch
20 Double Unders
30 Bicycle Crunches, total

-Rest 1:00 after every 2 completed rounds-

Monday Aug 29, 2022

Every 4:30 x 5 rounds:

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

Between rounds, complete:
3-5 DB Thrusters
5 Scap Pull Ups
5 Kip Swings
3-5 Pull Ups
10 Sit Ups
21-15-9 reps for time:

DB Thrusters with 2 DB’s
Sit Ups x 2 (42-30-18)
Pull Ups

-150 Single Unders after each round-

(14 minute cap)

Saturday Aug 27, 2022

(12 minutes)
10 Deadbugs
10/10 Front Rack Reaches
2-3 Cycles of “Bear Complex”
:30/:30 Banded Tricep Stretch

Over 20 minutes, complete -
Bear complex for the following unbroken cycles:
5-4-3-2-1

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Between rounds:
5-8 Chin Ups
10 Deadbugs
(8 minutes)
10 Scorpion Kicks
5 Burpees
5/5 DB Snatch
5/5 Push Press
10 Sit Ups
Row 150m

5 rounds for time, split with a partner:
10 Burpees
20 DB Snatch
30 Sit Ups
40 Single DB Push Press
500m Row

-25 min. cap-

Friday Aug 26, 2022

Over 20 minutes, complete:

Bench Press
10-8-6-4-2

Between sets, alternate:

10 L-sit to Tabletop
5/5 Pistol Ups
30 Lateral Hops

Or

5/5 Side Plank Hip Touches
10 Scap Push Ups
3-5 Dips
5 rounds for time:

5/5 Pistols
10 Dips
10/10 Plank Hip Touches
40ft. Seal Walk
80 Lateral Hops

-18 min. cap-

Thursday Aug 25, 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
15 Ring Rows
15 Push Ups
15 Sit Ups
15 Air Squats
1:00 SL Balance, each leg
1:00 Pigeon Pose, each side
:30 Child’s Pose
40ft. Bear Crawl
40ft Ostrich Walk