Gym WODs

Saturday Jun 18, 2022

Drills - 8-10 minutes:
15 Banded Pull Aparts
10 Deadbugs
10 Back Ext.
3 HPC
3 Split Jerk
5 Scap Chin Ups
3-5 Chin Ups

21 min. EMOM:
3 Hang Power Cleans + 3 Split Jerks
8/8 Bird Dogs
5-8 Strict Chin Ups
Buy-in: 500m Row + 20 Burpees

3 rounds each, one partner working at a time:
20 Step Ups
15 Push Ups
10 Ring Rows
5 Kneeling or Tuck Jumps

Buy-out: 500m Row + 20 Burpees

-22 min. cap-

Thursday Jun 16, 2022

45:00 AMRAP:
Wall Stretch x 1:30 each side
Frog Stretch x 2:00
Foam Roll x 15 passes each:
Upper Back, Lats, Quads, Calves, Hamstrings, IT Bands

Then, cycle:
4:00 Fish Game on Rowers

Empty bar x 5-8 reps each of:
Deadlift
Bent Over Row
Hang Power Clean
Front Squat
Press
Back Squat
Behind the neck Jerk
1:00 OH Barbell Hold

1:00 Pigeon Pose, each side
:30 CHild’s Pose
200 Skips
40ft. Bear Crawl
40 ft. Crab Walk
10 HS Kick Ups

Wednesday Jun 15, 2022

Every 4:00 x 5 rounds:
5 Strict Press, building to a heavy 5
5 Strict Pull Ups, find a heavy 5 if you can go weighted

Then, alternate these 2 cycles:

10 Scap Pull Ups
10 Kip Swings
3 Kipping or Butterfly Pull Ups
:30 Child’s Pose

3 Push Press
10 Pull Aparts
:30/:30 Saddle Archer
5-10-15-10-5 reps for time:

Push Press @ Strict Press weight
Pull Ups, any style
Sit Ups x 2

*250m Row after each round*

Tuesday Jun 14, 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
5 OHS
3 Snatch Balance

Then, cycle:
3 Power Snatches
2 OHS
1 Snatch Balance
15 Double Unders
10 Deadbugs
Every 2:00 x 10 rounds:
3 Power Snatches
2 OHS
1 Snatch Balance
20-40 Double Unders

Score= 10 weights lifted + double unders

Saturday Jun 11, 2022

Drills - 8-10 minutes:
15 Banded Pull Aparts
10 Deadbugs
10 Back Ext.
3 HPC
3 Split Jerk
5 Scap Chin Ups
3-5 Chin Ups

21 min. EMOM:
3 Hang Power Cleans + 3 Split Jerks
8/8 Bird Dogs
5-8 Strict Chin Ups
8 minutes:
Find a partner
5 Step Ups
5 Box Jumps
5-10 Push Ups
5 Hanging Knee Raises
Row 150m

Working with a partner.
Three rounds of 4:00/4:00
A) Row for max calories
B) AMRAP:
10 Box Jumps
10 Push ups
10 Hanging knee raises
10 Lunges, total

Score = total reps as a team.

Friday Jun 10, 2022

(15-18 minutes)
2 rounds:
:30/:30 Saddle Wrist Stretch
10 L-sit to Tabletop
10 Good Mornings + 10 Round & Arch
50 Squat Bounces

Then cycle,
10 KB Swings
10 Air Squats
5 Dips
20 ft. Seal Walk
40-30-20-10 reps for time:
KB Swings
Dips x ½ reps (20-15-10-5)
Air Squats

*40ft. Seal Walk before each round*
- 12 minute cap -

Thursday Jun 09, 2022

45:00 AMRAP:
Wall Stretch x 1:30 each side
Frog Stretch x 2:00
Foam Roll x 15 passes each:
Upper Back, Lats, Quads, Calves, Hamstrings, IT Bands

Then, cycle:
4:00 Row

Empty bar x 5-8 reps each of:
Deadlift
Bent Over Row
Hang Power Clean
Front Squat
Press
Back Squat
Behind the neck Jerk

1:00 Pigeon Pose, each side
200 Skips
40ft. Bear Crawl
10 HS Kick Ups
1:00 Farmer March