Gym WODs

Friday Jun 03, 2022

(12-15 minutes)
2 rounds:
10 L-sit to tabletop
10 Push Ups
10 Lunge Circles, each leg
:30 Sphinx or Updog

Then, cycle:
3-5 Dips
5 Cossacks, each leg
7 V-Ups
Row 150m
21 min. AMRAP:

7 Dips
14 Cossacks Squats
14 V-Ups
250m Row

- Every other round, rest :30 -

Thursday Jun 02, 2022

(15-18 minutes)
2 rounds:
10 Scapular Pull Ups
:20-:30 Active Hang
:30/:30 Samson Stretch
10 Good Mornings + 10 Round & Arch

Then, cycle:
3/3 Split Squats
3-5 Strict Pull Ups
5 Back Extensions
5/5 Bird Dogs
5 rounds over 20 minutes:

5/5 Front Rack KB Split Squats
5-8 Strict Pull Ups
8 Back Extensions
5/5 Bird Dogs

Wednesday Jun 01, 2022

(15-18 minutes)
2 rounds:
:30/:30 Saddle Archer
10 Wrist Waves/Pets
10 Deadbugs
30/30 SL Hops
5 Hang Shrugs
5 Hang Power Cleans
5 Push Press

Then, cycle:
2 Hang Power Clean + Push Press (Build to a heavy 2)
10 Deadbugs
10 Sit Ups
15 Double Unders
2:00 on/1:00 off x 5 rounds:

3 Hang Power Clean + Push Press
15 Sit Ups
30 Double Unders

Tuesday May 31, 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
10 Ring Rows
10 Push Ups
10 Superman Ext.
10 Lunges, each leg
World’s Greatest Stretch x 5 each side
1:00 Pigeon Pose, each side
40 ft. Bear Crawl
40 ft. Ostrich Walk

Saturday May 28, 2022

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

20 minute EMOM

A) Power Snatch + OH Squat x 3
B) Pull Aparts x 10, Dislocates x 10
C) HS Kick Ups x 10
D) Single Unders x 100-150
20min. AMRAP:

200 Skips
50 Sit Ups
50 Weighted Farmer March Steps, each partner
40 KB Push Press
40 KB Rows
40 ft. Bear Crawl, each partner

Friday May 27, 2022

(12-15 minutes)
2 rounds:
10 L-sit to tabletop
10 Push Ups
10 Lunge Circles, each leg
:30 Sphinx or Updog

Then, cycle:
3-5 Dips
5 Lunges, each leg
7 V-Ups
Row 150m
21 min. AMRAP:

7 Dips
7 Lunges, each leg
14 V-Ups
250m Row

- Every other round, rest :30 -

Thursday May 26, 2022

45:00 AMRAP:

2:00 Wall Stretch, each leg - once
1:30 Frog Stretch - 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.
10 Lunges, each leg
World’s Greatest Stretch x 5 each side
40 ft. Bear Crawl
40 ft Ostrich Walk

Wednesday May 25, 2022

(18 minutes)
2 rounds:
:30/:30 Saddle Wrist Stretch
:30 Sphinx or Updog
5 Empty Bar Shrugs
5 Empty Bar Hang Power Cleans

Then, cycle:
10 Deadbugs
3 Hang Power Cleans - build to a heavy 3
2-3 Kneeling or Tuck Jumps
3/3 Cossacks Squats
10 Bicycle Crunches
6 rounds for time:

5 Hang Power Cleans
5 Kneeling or Tuck Jumps
10 Cossacks Squats
30 Bicycle Crunches, total

-Rest :30 after each round-