Gym WODs

Friday Aug 12, 2022

Over 20 minutes:

Bench Press
10-8-6-4-2

Between sets, alternate:

5/5 Knees Over Toes Stretch
3/3 Pistol Ups
10 Scorpion Kicks

Or

30/30 SL Hops
10 Scap Push Ups
10 Lunge Circles, each way
4 rounds for time:

4/4 Pistols
16 Push Ups
32 Mountain Climbers
150 Single Unders

Thursday Aug 11, 2022

45:00 AMRAP:

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

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

Wednesday Aug 10, 2022

(18-20 minutes)

1:30 Wall Stretch, each leg

2 rounds:
10 Wall Slides + 10 Rotations
10 Back Extensions
10 Good Mornings
5 Strict Press
5 Push Press
5 Push Jerks
:30 Saddle Wrist Stretch


Then,
3-5 Strict Press, Push Press & Push Jerk
10 Kb Swings
Row 250m or Run 200m
For time:
8 Strict Press (Unbroken)
20 KB Swings
Run 400m or Row 500m
16 Push Press
20 KB Swings
Run 400m or Row 500m
24 Push Jerks
20 KB Swings
Run 400m or Row 500m

Buy-out: 50 Sit Ups

-14 minute cap-

Tuesday Aug 09, 2022

(15 -18 minutes)
2 rounds:
:30/:30 Saddle Wrist Stretch
:30/:30 Post Lat Stretch
10 Scap Pull Ups
10 Kip Swings
5 Snatch Shrugs
5 Power Snatch

Then, cycle:
150m Row
3 Power Snatch
3-5 Pull Ups
15 Double Unders
:30 Sphinx or Updog
Buy-in: 500m Row

8 rounds:
3 Power Snatch
5 Pull Ups
30 Double Unders

Buy-out: 50 Sit Ups

-18 min. cap-

Monday Aug 08, 2022

Every 4:00 x 5 rounds:

Front Squats
3-2-2-1-1 (Aim for a heavy single)

Alternate rounds of:

10 Scorpion Kicks
5-10 Push Ups
3/3 Lunges

or

3-5 Med-Ball Cleans
3-5 Med-Ball Sit Ups
:30 Child's Pose
12 minute AMRAP:

10-20-30-40... reps of:

Med-Ball Cleans
Push Ups
Med-Ball Sit Ups
Back Step Lunges, total

Post-wod:
1:30 Wall Stretch, each leg

Saturday Aug 06, 2022

(12 minutes)
10/10 Front Rack Reaches
10 Deadbugs
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
(8-10 minutes)
3/3 DB Snatch
10 Scapular Pull Ups
10 Kip Swings
3-5 Pull Ups
8 Med-ball Sit Ups
50 Single Unders
150m Row

20 min. Partner AMRAP:

20 DB Snatch
20 Pull Ups
1:00 Hang or Squat - 1:00 Plank, then switch
30 Med-ball Sit Ups
300 Single Unders
400m Row

Friday Aug 05, 2022

(18 minutes)
2 rounds:
10 Scorpion Kicks
15 Pull Aparts
10 Light Bench
Knee over toes stretch x 10 each side
5/5 Pistol Ups

Then, cycle:
2/2 Pistols
5 Squat Jumps
5 Bench Press
5 Bench Dips
10 Side Plank Hip Touches, each way
20 ft. Seal Walk
5 rounds for time:

4/4 Pistols
10 Squat Jumps
4-6 Bench Press (Increase weight)
10 Bench Dips
40ft. Seal Walk
- Rest 1:00 -

-15 minute cap-

Thursday Aug 04, 2022

45:00 AMRAP:

2:00 Wall Stretch, each leg - once
1:30 Frog Stretch - once

Then, cycle:
3:00 Row
Foam Roll, 10 passes each:
Upper Back, Lats, Quads, Hamstrings, IT Bands, Calves
5 Pull Ups
10 Push Ups
10 Superman Ext.
10 Lunges, each leg
World’s Greatest Stretch x 5 each side
40 ft. Bear Crawl
40 ft Ostrich Walk

Wednesday Aug 03, 2022

(18-20 minutes)

1:30 Wall Stretch, each leg

2 rounds:
10 Wall Slides + 10 Rotations
10 Back Extensions
10 Good Mornings
5 Strict Press
5 Push Press
5 Push Jerks
:30 Saddle Wrist Stretch


Then,
3-5 Strict Press, Push Press & Push Jerk
10 Kb Swings
Row 250m or Run 200m
For time:
8 Strict Press (Unbroken)
20 KB Swings
Run 400m or Row 500m
16 Push Press
20 KB Swings
Run 400m or Row 500m
24 Push Jerks
20 KB Swings
Run 400m or Row 500m

Buy-out: 50 Sit Ups

-14 minute cap-

Tuesday Aug 02, 2022

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

Then, cycle:
2 Squat Snatch
:30 Hang
5 Bar Facing Burpees
10 Deadbugs
Starting every 3:00:

Squat Snatch
3-3-2-2-1-1-1

Then, 3 rounds for time:
6 DL @ top Snatch weight
8 Bar Facing Burpees
30 Bicycle Crunches, total

-5 minute cap-