Gym WODs

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-

Monday Aug 01, 2022

Every 4:00 x 5 rounds:

Front Squats
3-3-3-2-2

10 Scorpion Kicks
5-10 Push Ups
:30 Childs Pose

or

3-5 Med-Ball Cleans
3-5 Med-Ball Sit Ups
10 Wrist Waves/Pets
5-10-15-10-5 reps for time:

Med-Ball Cleans
Med Ball Sit Ups
Push Ups
Step Back Lunges, each leg

-12 minute cap-

Saturday Jul 30, 2022

(8-10 minutes)
10 Deadbugs
2 cycles of "Bear Complex"
:30 Hang
100 SL Hops

Bear Complex
5 Rounds For Load over 25 minutes

Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
4 rounds for time with a partner:

500m Row
40 Sit Ups
30 DB Snatch
20 Pull Ups
10 HSPU

-22 min. cap-

Friday Jul 29, 2022

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

Then, cycle:
2/2 Pistols
10 KB Swings
5 Bench Press
10 Side Plank Hip Touches, each way
Row 150m
18 min. AMRAP:

4/4 Pistols
6-8 Bench Press
10 Bench Dips
15 KB Swings
:30 Plank
250m Row

Thursday Jul 28, 2022

45:00 AMRAP:

2:00 Frog Stretch, Once
1:30 Wall Stretch, each leg - once
Foam Roll x 10 passes each

Then,cycle:
10 HS Kick Ups
10 Side Plank Hip Touches, each side
20-30 Sit Ups
10-15 Push Ups
10 Superman Extensions
4:00 Row
1:00 Pigeon Pose, each leg
:30 Sphinx/Updog
20 KB Swings into 200m Shoulder Carry

Wednesday Jul 27, 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 Power Snatch - empty bar
3 OHS
3 Squat Snatch

Then, cycle:
2 Squat Snatch
10 Scorpion Kicks
5 Burpees
10 Deadbugs
Starting every 3:00:

Squat Snatch
3-3-3-2-2-2-1 (Leave something in the tank for next week)

3 rounds for time:
8 Deadlifts @ top Snatch weight
10 Burpees
40 ft. Seal Walk or Bear Crawl
(6 minute cap)

Tuesday Jul 26, 2022

(18 minutes)
2 rounds:
10 Wall Slides + 10 Rotations
10 Wrist Waves/Pets
30/30 SL Hops
5 Power Cleans
5 Push Jerks
Rope Pin Practice

Then, cycle:
1 Rope Climb
3 Push Jerks
3/3/ Cossacks Squats
8 Hollow Rocks
15 Double Unders
5 rounds for time:

2 Rope Climbs
4 Push Jerks
12 Cossacks Squats
12 Hollow Rocks
30-50 Double Unders