Gym WODs

Wednesday Sep 21, 2022

(18-20 minutes)

1:30 Wall Stretch, each leg - once

2 rounds:
30/30 SL Hops
:30/:30 Face Down Pec Stretch
10 Scap Pull Ups
10 Kip Swings
1:00 OH Barbell Hold

Then, cycle:
3-5 Burpees
5 Pull Ups
12 ft. HS Walk
Row 200m
For time:

Buy-in: 25 Burpees

5 rounds:
10 Pull Ups
24ft. HS Walk
Row 400m

Buy-out: Run 200m

(20 min. cap)

Tuesday Sep 20, 2022

(20 minutes)

2 rounds:
10 Knee over toes stretch, each leg
15 Banded Dislocates & Pull Aparts
10 Kip Swings
40 Lateral Hops
5 Snatch Shrugs
5 Power Snatch

Then,
Build to a heavy 2 rep Power Snatch

Between sets:
2/2 DB Snatch
3/3 DB Push Press
3-5 TTB
15 min. AMRAP:
6-12-18-24…

DB Snatch, total
DB Push Press, total
TTB
-:30 Plank & 200m Run after each round-

Monday Sep 19, 2022

Over 24 minutes, complete:
Back Squats

5-5-5-3-3-3

Between sets, cycle:
10 Scorpion Kicks
5-10 Push Ups
5 Scap Pull Ups
10 Kip Swings
5 Pull Ups
5 Glute Bridges
3/3 Lunges
15-20 Double Unders
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 17, 2022

(8-10 minutes)
2 rounds:
5 Jerks at empty bar & 30 Lateral Hops

Then,
2 Jerks
5/5 Bent Over Rows
10 Scap Pull Ups

5 rounds over 20 minutes:

3 Jerks from rack
10 Deadbugs
8/8 Bent Over Rows
75 Lateral Hops
Split reps w/ a partner, for time:
50-40-30-20-10

KB Swings
Sit Ups
Lunges, total
Push Ups

-500m Row between rounds-

(24 min. cap)

Friday Sep 16, 2022

(15-18 minutes)
2 rounds:
10 Deadbugs
:30 Prayer Stretch
5 Clean Shrugs
5 Tall Cleans
30 lateral Hops

Then, cycle:
1 Clean Shrug
2 Squat Cleans
5-10 Glute Bridges
15 Double Unders
6 rounds for time:

1 Clean Shrug
3 Squat Cleans
15 Glute Bridges
30 Bicycle Crunches, total
30 Double Unders

-Rest 2:00 after each round-

Thursday Sep 15, 2022

45:00 AMRAP:

1:30 Wall Stretch, each leg - once
2:00 Frog Stretch - once
Foam Roll - once, 10 passes each:
Upper Back, Lats, Quads, Hamstrings, Glutes, IT Bands, Calves

Then, cycle:
4:00 Row

:30 Hang
10 Ring Rows
10-15 Push Ups
20 Cossacks Squats

World’s Greatest Stretch x 8 each side
Pigeon Pose 1:00 each side
Child’s Pose :30
40ft Bear Crawl
20ft Ostrich Bounce
20ft Crab Walk

*3:00 Bike floater*

Wednesday Sep 14, 2022

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

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

Then, cycle:
3-5 HSPU
3-5 Pull Ups
3-5 V-Ups
Run 200m or Row 250m
5-10-15-10-5 reps for time:

HSPU
Pull Ups, any style
V-Ups
Run 400m or Row 500m between rounds

-15 minute cap-

Tuesday Sep 13, 2022

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

Then, cycle:
5/5 Side Plank Hip Touches
2 Snatch Shrugs
2 Power Snatch
50 Single Unders
18 min. AMRAP:

3 Snatch Shrugs
3 Power Snatch
8/8 Side Plank Hip Touches
100 Single Unders

-Rest 1:00 every 2 rounds completed-

Monday Sep 12, 2022

Over 24 minutes, complete:
6 x 5 Back Squat

Between sets, cycle:
5 L-sit to Tabletop
5 Step Ups or Box Jumps
10 Scorpion Kicks
5 Dips
10 Sit Ups
7:00 on, 3:00 off, 7:00 on
8 Dips
10 Box Jumps
12 Push Ups
14 Air Squats
16 Sit Ups

Saturday Sep 10, 2022

(8-10 minutes)
2 rounds:
5 Jerks at empty bar & 50 Single Unders

Then,
2 Jerks
5/5 Bent Over Rows
10 Scap Pull Ups

5 rounds over 20 minutes:

3 Jerks (from rack)
8/8 DB Bent Over Rows
:30 Hang
100-150 Single Unders
(10-12 minutes)
10 Sit Ups
10 Wall Slides + Shoulder Rotations
8 DB Bench Press
5 Box Jumps
20 Double Unders
150m Row

20 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