Gym WODs

Friday May 20, 2022

(15-18 min)

2 rounds:
10 Scorpion Kicks
10 Light Bench Press
10 Scap Chin Ups
10 Step Ups
30/30 SL Hops

Then, cycle:
5-8 Bench Press
3-5 Chin Ups
3/3 DB Step Ups
Run 100m
“Burn it”
Buy-in: 25 Squat Jumps

5 rounds for time:
8-10 Bench Press
5-10 Strict Chin Ups
10 DB Step Ups
Run 200m

Buy-out: 40 Sit Ups

-20 min. cap-

Thursday May 19, 2022

45:00 AMRAP:

2:00 Wall Stretch, each leg - once

Then, cycle:
5:00 Row

Foam Roll, 10 passes each:
Upper Back, Lats, Quads, Hamstrings, IT Bands, Calves

10 Ring Rows
10-15 Push Ups
20 Cossacks Squats

World’s Greatest Stretch x 8 each side
Pigeon Pose 1:00 each side
40ft Crab Walk
40ft Bear Crawl

*3:00 Bike floater*

Wednesday May 18, 2022

(15-18 minutes)
2 rounds:
10 Wrist Waves/Pets
10 Lunge Circles each way
:30 Sphinx or Updog
5 Shrugs
5 Power Cleans
5 Jerks

Then, cycle:
2-3 Power Cleans + 1 Jerk
8 Lunges
10 Hollow Rocks
10 Superman Ext.
50 Single Unders
15 min. AMRAP:

4 Power Cleans + 1 Jerk
10 BW Lunges
10 Hollow Rocks
100 Single Unders

Tuesday May 17, 2022

15 minutes:
2 rounds:
:45 Prayer Stretch
10 Good Mornings
Single Arm Ring Hold :15/:15
5-10 Down to Updogs

Then, cycle:
3-5 DB Push Press
3/3 DB Snatch
10 Sit Ups
3/3 Single Arm Ring Rows
Row 250m
22 min. AMRAP:

8-10 DB Push Press (2x DB’s)
6/6 DB Snatch
15 Sit Ups
6/6 Single Arm Ring Rows
500/425m Row

Monday May 16, 2022

Every 4:30 x 5 rounds:

5 Back Squats
10 Scorpion Kicks
5-10 Push Ups
5 Scap Pull Ups
10 Kip Swings
3-5 Pull Ups
3-5 Burpees
For time:
50-75 Double Unders or 100 Lateral Hops

3 rounds:
10 Burpees
20 Pull Ups
30 Push Ups
40 Air Squats

50-75 Double Unders or 100 Lateral Hops

Saturday May 14, 2022

8-10 minutes:
Power Snatch + OHS x 2
10 Dislocates & 5 Pull Aparts
30/30 SL Hops
5 L-sit to Tabletop
5 Down to Updog

20 minute EMOM

A) Power Snatch + OH Squat x 3
B) Pull Aparts x 10, W’s x 3-5 (:05 hold open)
C) Side Plank Hip Touches, 10 each side
D) 75-100 Skips
(8-10 minutes)
Find a partner
5/5 Back to back passes, each way
15 DU’s
3-5 Med ball Lunges, each leg
10 Kip Swings
5 TTB
20ft Bear Crawl


22 min. AMRAP - alternating work w/ a partner:

10 Med ball back to back passes, each way
50 DU’s or Lateral Hops
20 Med ball lunges
12 TTB
40 ft. Bear Crawl, each

Friday May 13, 2022

(15-18 minutes)
2 rounds:
10 Scorpion Kicks
10 Light Bench
5/5 Bodyweight Split Squats (:03 Lower)
15 Glute Bridges

Then, cycle:
5 Bench Press
3/3 Skier Jumps
3/3 DB Snatch
3/3/ DB Split Squat
10 Hollow Rocks
Run 100m
Every 5:00 x 5 rounds:

8-10 Bench Press
10 Skier Jumps
5/5 DB Snatch
5/5 DB Front Rack Split Squats
Run 100-200m

Thursday May 12, 2022

45:00 AMRAP:

2:00 Wall Stretch, each leg - once

Then, cycle:
3:00 Row
Foam Roll, 10 passes each:
Upper Back, Lats, Quads, Hamstrings, IT Bands, Calves

5-8 reps each of:
Deadlift
Bent Over Row
Press
Front Squat
Push Jerk
Back Squat
Good Morning

World’s Greatest Stretch x 5 each side
40ft Crab Walk
40ft Lunge

Wednesday May 11, 2022

(18 minutes)
2 rounds:
:30/:30 Saddle Wrist Stretch
:30 Sphinx or Updog
10 Scap Pull Ups
5 Empty Bar Shrugs
5 Empty Bar Hang Power Cleans

Then, cycle:
10 Deadbugs
2-3 Hang Power Cleans
2-3 Kneeling or Tuck Jumps
5 Strict Knee Raises
5 Ring Rows
6 rounds for time:

4 Hang Power Cleans
6 Kneeling or Tuck Jumps
8 Strict Knee Raises
10 Ring Rows

-Rest :30 after each round-
-12 min. Cap-

Tuesday May 10, 2022

(18-20 minutes)

1:30 Wall Stretch, each leg

2 rounds:
10 Palm Raises
10 Fist Rolls
10/10 SL DL
:30 Prayer Stretch

Then, cycle:
3-5 Push Press
5 Hollow Rocks
10 Superman Ext.
10 KB Swings
3/3 HS Kick Ups
Row 250m
18 min. AMRAP:

8 Push Press
10 Hollow Rocks
10 HS Kick Ups
15 KB Swings
500m Row

Post-wod:
50/75/100 Sit Ups
-3:00 Cap-