Gym WODs

Friday Sep 09, 2022

(15-18 minutes)
2 rounds:
10 Deadbugs
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 or V-Ups
5-10 Squat Jumps
15 Double Unders
6 rounds for time:

1 Clean Shrug
3 Squat Cleans
15 Squat Jumps
10 TTB or V-Ups
35 Double Unders

-2:00 rest between rounds-
-25 minute cap-

Thursday Sep 08, 2022

45:00 AMRAP:

2:00 Wall Stretch, each way
2:00 Frog Stretch
15 Foam Roll Passes, each

4:00 Row
8/8 Bird Dogs
20-30 Bicycle Crunches, each way
100 Skips
1:00 Pigeon Pose, each side
10 Down to Updogs
15 Push Ups
15 Ring Rows
3-4 Block Breath Cycles
Rack Carry 100m
Suitcase Carry 100m

Wednesday Sep 07, 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 after each round-

Buy-out: 50 Sit Ups
(15 minute cap)

Tuesday Sep 06, 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
5 Box Jumps
18 min. AMRAP:

3 Snatch Shrugs
3 Power Snatch
8/8 Side Plank Hip Touches (:30 Plank)
8 Box Jumps

-Rest 1:00 after every 2 rounds completed-

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-