Gym WODs

Monday May 09, 2022

Every 4:00 x 5 rounds:

5 Back Squats
10 Scorpion Kicks
5 Push Ups
5 Scap Pull Ups
10 Kip Swings
3-5 Pull Ups
5 Box Step Ups or Jumps
12 min. AMRAP:
10-20-30-40…

Push Ups
Pull Ups
Air Squats x 1.5 (15/30/45/60…)

-10 Box Jumps BEFORE each round-
-Partition as needed-

Saturday May 07, 2022

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

20 minute EMOM

A) Power Snatch + OH Squat x 3
B) Banded Dislocates x 10 + Pull Aparts x 5-10
C) Side Plank :30/:30
D) 50-100 Skips
10 minutes:
10 Scorpion Kicks
:30 Sphinx or Updog
3-5 Thrusters
5-8 Med-ball Sit Ups
5-8 Ring Rows

For time w/ a partner:
10-20-30-20-10
Thrusters
Rowing, each partner x 10 (100/100, 200/200…)
Med-ball Sit Ups
Ring Rows

Friday May 06, 2022

(18 minutes)
2 rounds:
10 Scorpion Kicks
10 Good Mornings
10 Lunge Circles, each way
10 Empty Bar or LIGHT Bench

Then, cycle:
5-8 Bench Press
3/3 DB Snatches
5/5 Lunges
100 Single Unders
18 min. AMRAP:

8-10 Bench Press
6/6 DB Snatches
40 ft. Walking Lunges
150 Single Unders

Thursday May 05, 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
5 Pull Ups
10 Push Ups
10 Superman Ext.
15 Air Squats
World’s Greatest Stretch x 5 each side
40 ft. Bear Crawl
40 ft Ostrich Walk

Wednesday May 04, 2022

(18-20 minutes)

2 rounds:
10 Deadbugs
10 Kneeling Hip Stretch, each leg
20 Glute Bridges
10/10 SL DL
30/30 SL Hops

Then, cycle:
2-3 Power Cleans
8 Bird Dogs, each way
15 Double Unders
:30 Hang
Every 1:30 x 10 rounds:

3 Power Cleans - touch & go
10-15 Sit Ups
20-30 Double Unders

Tuesday May 03, 2022

(15-18 minutes)
2 rounds:
5 inch worms
5 Down to Updog Transitions
10 Scorpion Kicks
10 Kip Swings
5 Kipping Knee Raises

Then, cycle:
5 Burpees
3-5 Push Press
3-5 TTB
20 ft. Seal Walk
250m Row
For time - 20 min. cap:

Buy-in: 20 Burpees

4 rounds:
8 Barbell Push Press
8 TTB
40 ft. Seal Walk or Bear Crawl
500m Row

Buy-out: 5 Wall Walks

Monday May 02, 2022

Every 5:00 x 3 rounds:

8 Back Squats
10 Scorpion Kicks
:20/:20 Post Lat Stretch
5-10 Push Ups
5 Scap Pull Ups
10 Kip Swings
3-5 Pull Ups
Half-Murph:

Run 800m

50 Pull Ups
100 Push Ups
150 Air Squats

Run 800m

-Inside work can be partitioned-
-25 min cap-

Saturday Apr 30, 2022

(8-10 minutes)
2-3 Power Clean + Split Jerk
10 Band Dislocates
:30 Active Hang
10 Deadbugs
5 Bird Dogs, each side
50 Single Unders

20 minute EMOM

A) Power Clean + Split Jerk x 4
B) 10 Pull Aparts + 3-5 W's (:05 hold open)
C) 5-8 Bird Dogs, each side
D) 50 Lateral Hops
(10 minutes)
Find a partner & med-ball
10 Scorpion Kicks
10 Scapular Pull Ups
5 Hanging Knee Raises
5/5 Back to back passes w/partner
5-10 Wall Balls
10 Wrist Waves/Pets

20 min. supporting your med ball w/ a partner:

Row 500m
20 Wall Balls
10 Back to Back Passes, each way
20 Strict Knee Raises

Friday Apr 29, 2022

(18 minutes)

2 rounds:
:15/:15 Pistol Hold
10 Lunges each side
10 Scorpion Kicks
10 Wrist Waves/Pets
10 Bench Press, empty bar or LIGHT

Then, cycle:
2-3 Pistols, each leg
20 ft. HS Walk or scale
5-8 Bench press
8 Hollow Rocks
8 Superman Ext.
Run 100m
20 min. AMRAP:

3/3 Pistols
40ft. HS Walk/Seal Walk/Bear Crawl (Choose one)
8-10 Bench Press
10 Hollow Rocks
Run 200m

Thursday Apr 28, 2022

45:00 AMRAP:
2:00 Wall Stretch, each leg - ONCE

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
10 Straddle Reach to Back Rolls
3-4 cycles of Hang Block Breathing
150 Skips