Gym WODs

Monday Jul 25, 2022

Every 4:00 x 5 rounds:

3 Front Squats

Alternate each round:

5 Scap Pull Ups
10 Kip Swings
3 Muscle Ups or 3/3 Pull Ups & Dips
:30 Prayer Stretch

OR

5 World’s greatest stretch, each side
5-10 Wall Balls
8 Sit Ups
12 min. AMRAP:

3 Muscle Ups or 3/3 Pull Ups & Dips
10 Lunges, total
15 Wall Balls
20 Sit Ups

(Post-wod)
1:30 Wall Stretch, each leg

Saturday Jul 23, 2022

21 min. EMOM:

A. 3 Hang Power Cleans + 2 Split Jerks
B. 5-8 Strict Pull Ups
C. 50-100 Single Unders // 10 Pull Aparts + 10 Deadbugs
20 min. Partner AMRAP:

Run 200m together
20 DB Snatch
20 TTB
20 Cossacks Squats
20 Squat Jumps
40 ft. HS Walk or Seal Walk

Thursday Jul 21, 2022

45:00 AMRAP:

2:00 Wall Stretch, each leg - once
1:30 Frog Stretch - once
Foam Roll, 15 passes each - once:
Upper Back, Lats, Quads, Hamstrings, IT Bands, Calves

Then, cycle:
4:00 Row
5 Pull Ups
10 Push Ups
10 Superman Ext.
15 Hollow Rocks
50 Lateral Hops
World’s Greatest Stretch x 5 each side
1:00 Child’s Pose
40 ft. Bear Crawl
40 ft Ostrich Walk

Wednesday Jul 20, 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
Every 2:30 x 10 rounds:

3 Squat Snatch
10 Dislocates + 5 W’s // :45 Sphinx or Updog

Then, 3 rounds for time:
10 Deadlifts @ top weight
10 Bar Facing Burpees

- 5 minute cap -

Tuesday Jul 19, 2022

(18 minutes)

1:30 Wall Stretch, each leg - once

2 rounds:
:30/:30 Saddle Wrist Stretch
30/30 SL Hops
5 Empty bar Power Cleans
5 Empty bar Push Jerks
Rope Pin Practice

Then, cycle:
3 Push Jerks
1 Rope Climb
3/3 Bird Dogs
Run 100m, Row 150m, Bike 200m, 100 Single Unders
Every 5:00 x 5 rounds:
2 Power Cleans
5 Push Jerks
2 Rope Climbs
5/5 Bird Dogs
Run 200m, Row 300m, Bike 400m, 150-200 SIngle Unders, 60-100 Double Unders

Monday Jul 18, 2022

Every 4:00 x 5 rounds:

5 Front Squats

Alternate rounds of:

10 Lunge Circles, each way
10 Sit Ups
:30 Child’s Pose

5 Scap Pull Ups
5-10 Kip Swings
2 Muscle ups or 2/2 Pull Ups/Dips
4 rounds for time:

3 Muscle Ups (3 Pull ups+3 Dips)
10 Squat Jumps
10 Lunges, total
20 Sit Ups

-10 minute cap-

Saturday Jul 16, 2022

21 min. EMOM:
A. 2 Clean & Jerks
B. 10 Deadbugs//15 Pull Aparts
C. 20 Skater Jumps
(10 minutes)
3/3 DB Snatch
5 Wall Balls
10 Partner Med-ball Sit Ups
5 Ring Rows or Pull Ups
150m Row

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 Jul 15, 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
3-5 TTB
Row 150m
20 min. AMRAP:
4/4 Pistols
8-10 Bench Press
15 KB Swings
5-10 TTB (Unbroken)
300m Row

Thursday Jul 14, 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
150 Skips
1:00 Pigeon Pose, each side
10 Down to Updogs
Ring Rows x 15
3-4 Block Breath Cycles
Rack Carry 100m
Suitcase Carry 100m