Gym WODs

Wednesday Jul 13, 2022

(18 minutes)

1:30 Wall Stretch, each leg - once

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

Then, cycle:
3 Push Jerks
1 Rope Climb
Run 100m, Row 150m, Bike 200m, 100 Single Unders
Every 5:00 x 5 rounds:

5 Push Jerks (from floor)
2 Rope Climbs
12 Hollow Rocks
Run 200m, Row 300m, Bike 400m, 150-200 SIngle Unders, 60-100 Double Unders

Tuesday Jul 12, 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
3 OHS
3 Squat Snatch

Then, cycle:
1 Power Snatch
1 OHS
2 Squat Snatch
50 Single Unders
10 Deadbugs
Every 2:30 x 10 rounds:
1 Power Snatch
3 Squat Snatch
10 Deadbugs + 10 Pull Aparts // 50-100 Single Unders

Monday Jul 11, 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
10 Kip Swings
3 Pull Ups
15 Double Unders
15 min. AMRAP:

10 Pull Ups
15 Sit Ups
20 Lunges
40 Double Unders
- Rest :30 -

Friday Jul 08, 2022

(18 minutes)
2 rounds:
10 Scorpion Kicks
15 Pull Aparts
10 Light Bench
:15/:15 Pistol Hold

Then, cycle:
2/2 Pistols
3/3 KB Snatch
5 Bench Press
8/8 Bicycle Crunches
Row 150m
20 min. AMRAP:

4/4 Pistols
5/5 KB Snatch
8-10 Bench Press
30 Bicycle Crunches, total
300m Row

Thursday Jul 07, 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
3:00 Row
1:00 Pigeon Pose, each leg
:30 Sphinx/Updog
20 KB Swings into 200m Shoulder Carry

Wednesday Jul 06, 2022

(18 minutes)

1:30 Wall Stretch, each leg - once

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

Then, cycle:
3 Push Jerks
1 Rope Climb
Run 100m, Row 150m, Bike 200m
Every 5:00 x 5 rounds:

5 Push Jerks
2 Rope Climbs
Run 200m, Row 300m, Bike 400m (Choose a move each round)

Monday Jul 04, 2022

Every 4:00 x 4 rounds:
5 Front Squats - same weight

Alternate rounds of:
8 Cal Row
10 Step Ups then Box Jumps
5-10 HR Push Ups

5 Scap Pull Ups
10 Kip Swings
3-5 TTB
30/30 SL Hops
4 rounds for time with a partner:

300m run, each
24 TTB
24 Box Jumps (24/20in)
24 Goblet Squats (28/20kg)
24 Hand Release Push Ups
24 Cal Row or Bike
24 Air Squats, each

(24 min. cap)

Saturday Jul 02, 2022

8-10 minutes:
10 Banded Pull Aparts
5 Banded W’s (:05 hold open)
3 Power Clean
3 Split Jerk
5 Scap Chin Ups
3-5 Chin Ups

21 min. EMOM:

A) 2 Clean & Jerks (build to something heavy)
B) 15 Pull Aparts // 10 Deadbugs
C) 5-8 Chin Ups
(8-10 minutes)
Find a partner
3/3 DB Snatches
10 Lunges
10 Kip Swings
5 Pull Ups
10 Bicycle Crunches
20 Double Unders

20 min. Partner AMRAP:

20 DB Snatches
40 Lunges
20 Pull Ups
40 Bicycle Crunches
500m Row & 50 Du’s (Working @ same time)