Gym WODs

Friday Apr 29, 2022

(18 minutes)

2 rounds:
:15/:15 Pistol Hold
10 Lunges each side
10 Scorpion Kicks
10 Wrist Waves/Pets
10 Bench Press, empty bar or LIGHT

Then, cycle:
2-3 Pistols, each leg
20 ft. HS Walk or scale
5-8 Bench press
8 Hollow Rocks
8 Superman Ext.
Run 100m
20 min. AMRAP:

3/3 Pistols
40ft. HS Walk/Seal Walk/Bear Crawl (Choose one)
8-10 Bench Press
10 Hollow Rocks
Run 200m

Thursday Apr 28, 2022

45:00 AMRAP:
2:00 Wall Stretch, each leg - ONCE

Then, cycle:

5:00 Row

Empty bar x 5-8 reps each:
Deadlift
Hang Power Clean
Front Squat
Press
Back Squat
Behind the neck Split Jerks (In front if it bothers shoulders)

Pigeon Pose 1:00 each side
15 Push Ups
10 Straddle Reach to Back Rolls
3-4 cycles of Hang Block Breathing
150 Skips

Wednesday Apr 27, 2022

(18-20 minutes)

2 rounds:
10 Deadbugs
10 Kneeling Hip Stretch, each leg
20 Glute Bridges
10/10 SL DL
30/30 SL Hops

Then, cycle:
2-3 Power Cleans
10 KB Swings
15 Double Unders
:30 Hang
Every 1:30 x 10 rounds:

3 Power Cleans, touch & go
10 KB Swings
20-30 Double Unders

Tuesday Apr 26, 2022

(18-20 minutes)

1:30 Wall Stretch, each side - once
Prayer Stretch 1:00 - once

Then, cycle:
3-5 DB Push Press
10 Scapular Pull Ups
3-5 Strict Pull Ups
:30 Childs Pose
Row 250m
For time:
5-10-15-10-5

DB Push Press, each side
Strict Pull Ups

-Row 500m after each round-

(15 min cap)

Saturday Apr 23, 2022

(8-10 minutes)
2-3 Power Clean + Split Jerk
10 Band Dislocates
5 Pull Aparts
10 Deadbugs
5 Bird Dogs, each side
50 Single Unders

20 minute EMOM

A) Power Clean + Split Jerk x 3
B) 10 Pull Aparts + 3-5 W's (:05 hold open)
C) 5 Bird Dogs, each side
D) 50-100 Single Unders
20 minute AMRAP:

40 Sit Ups
30 Cal Row
20 Burpees over Rower
10 Power Snatches

-One partner working at a time-

Friday Apr 22, 2022

20 minutes:

2 rounds:
:45 Prayer Stretch
10 Scapular Pull Ups
10 Kip Swings
10 Ring Rows
50 SL Hops into :30 SL Balance, each leg

Then, cycle:
1-2 Bar MU or 2-3 Pull up Variation
2-3 Thrusters
5 Knee Raises
Run 100m Forward + 100m Backward
18 min. AMRAP:

3 Bar Muscle Ups
6 Thrusters (95/65)
9 Strict Hanging Knee Raises
500m Run

Thursday Apr 21, 2022

45:00 AMRAP:

1:30 Wall Stretch, each leg - once
2:00 Frog Stretch - once

Then, cycle:
5:00 Row
10 Hollow Rocks
20-30 Bicycle Crunches
150 Skips
3-4 Block Breath Cycles
1:00 Pigeon Pose, each side
:30 Sphinx or Updog
Ring Rows x 15
Push Ups x 10
Air Squats x 10
Rack Carry 100m

Wednesday Apr 20, 2022

(22 minutes)

2 rounds:
10 Deadbugs
10 Kneeling Hip Stretch, each leg
20 Glute Bridges
10/10 SL DL
30/30 SL Hops

Then, cycle:
3-5 DL
10 KB Swings
15 Double Unders
:30 Hang
Every 1:30 x 10 rounds:

5 Deadlifts
10-15 KB Swings
20-30 Double Unders

Tuesday Apr 19, 2022

(18 minutes)
2 rounds:
Child’s Pose Lat Stretch :30/:30
:30 Sphinx or Updog
10 Scap Pull Ups

Then, cycle:
20 Ft. Seal Walk
250m Row
5/5 DB Push Press
3-5 Strict Pull Ups
:30/:30 Saddle Wrist Stretch
For time:
Buy-in: 40 ft. Seal Walk (RX+ = 80ft.)

4 rounds for time:
Row 400/350m
8/8 DB Push Press
8 Strict Pull Ups

Buy-out: 40 ft. Seal Walk (RX+ = 80ft.)