Gym WODs

Monday Jun 27, 2022

(15-18 minutes)
2 rounds:
:30/:30 Saddle Wrist Stretch
10 Scorpion Kicks
10 Foam Roll Passes of Upper Back & Lats
5/5 BW Split Squats

Then, cycle:
10 Sit Ups
3/3 KB Split Squats
5 Wall Balls
5-10 Push Ups
3 Burpees
:30 Hang
Every 5:00 x 5 rounds:

5/5 KB Front Rack Split Squats
20 Sit Ups
15 Wall Balls
10 Push Ups
5 Burpees

Score = Total time worked across 5 sets

Saturday Jun 25, 2022

(8-10 minutes)
15 Banded Pull Aparts
10 Back Ext.
3 HPC
3 Split Jerk
5 Scap Chin Ups
3-5 Chin Ups

21 min. EMOM:
A) 3 Hang Power Cleans + 3 Split Jerks
B) 10 Deadbugs
C) 5-8 Strict Chin Ups
20 min. AMRAP:

20 DB Snatches, alternating
20 Wall Balls
20 Partner Med-ball Sit Ups
20 Ring Rows or pull Ups
400m Row

Friday Jun 24, 2022

(18 minutes)
2 rounds:
10 L-sit to tabletop
:15/:15 PIstol Hold
10 Good Mornings + 10 Round & Arch

Then, cycle:
2/2 Pistols
3-5 Dips
8 KB Swings
8/8 Bicycle Crunches
150m Row
18 min. AMRAP:
3/3 Pistols
6 Dips
12 American KB Swings
24 Bicycle Crunches, total
250m Row

Thursday Jun 23, 2022

45:00 AMRAP:
Wall Stretch x 1:30 each side
Frog Stretch x 2:00
Foam Roll x 15 passes each:
Upper Back, Lats, Quads, Calves, Hamstrings, IT Bands

Then, cycle:
4:00 Row

15 Push Ups
15 Sit Ups
15 Air Squats

1:00 Pigeon Pose, each side
:30 Child’s Pose
150 Skips
40ft. Bear Crawl
40 ft. Crab Walk
40ft Ostrich Walk
40ft Seal Walk
10 HS Kick Ups

Wednesday Jun 22, 2022

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

Then, cycle:
2 Power Snatches
2 OHS
2 Squat Snatch
50 Single Unders
10 Deadbugs
Every 2:00 x 10 rounds:

3 Power Snatch
3 Squat Snatch OR 2 OHS + 2 Snatch Balance
10 Banded Pull Aparts
-Single Unders for remaining time-

Tuesday Jun 21, 2022

Every 4:00 x 5 rounds:

3 Strict Press (Build to a heavy 3)
5-6 Strict Pull Ups

Then, either:
3 Push Press
8 Sit Ups
10 Wrist Waves/Pets

OR

10 Scapular Pull Ups
10 Kip Swings
3 Pull Ups
15 Double Unders
12 minute AMRAP:

5 Push Press
10 Pull Ups, any style
15 Sit Ups
30 Double Unders

Saturday Jun 18, 2022

Drills - 8-10 minutes:
15 Banded Pull Aparts
10 Deadbugs
10 Back Ext.
3 HPC
3 Split Jerk
5 Scap Chin Ups
3-5 Chin Ups

21 min. EMOM:
3 Hang Power Cleans + 3 Split Jerks
8/8 Bird Dogs
5-8 Strict Chin Ups
Buy-in: 500m Row + 20 Burpees

3 rounds each, one partner working at a time:
20 Step Ups
15 Push Ups
10 Ring Rows
5 Kneeling or Tuck Jumps

Buy-out: 500m Row + 20 Burpees

-22 min. cap-

Thursday Jun 16, 2022

45:00 AMRAP:
Wall Stretch x 1:30 each side
Frog Stretch x 2:00
Foam Roll x 15 passes each:
Upper Back, Lats, Quads, Calves, Hamstrings, IT Bands

Then, cycle:
4:00 Fish Game on Rowers

Empty bar x 5-8 reps each of:
Deadlift
Bent Over Row
Hang Power Clean
Front Squat
Press
Back Squat
Behind the neck Jerk
1:00 OH Barbell Hold

1:00 Pigeon Pose, each side
:30 CHild’s Pose
200 Skips
40ft. Bear Crawl
40 ft. Crab Walk
10 HS Kick Ups