Gym WODs

Monday May 16, 2022

Every 4:30 x 5 rounds:

5 Back Squats
10 Scorpion Kicks
5-10 Push Ups
5 Scap Pull Ups
10 Kip Swings
3-5 Pull Ups
3-5 Burpees
For time:
50-75 Double Unders or 100 Lateral Hops

3 rounds:
10 Burpees
20 Pull Ups
30 Push Ups
40 Air Squats

50-75 Double Unders or 100 Lateral Hops

Saturday May 14, 2022

8-10 minutes:
Power Snatch + OHS x 2
10 Dislocates & 5 Pull Aparts
30/30 SL Hops
5 L-sit to Tabletop
5 Down to Updog

20 minute EMOM

A) Power Snatch + OH Squat x 3
B) Pull Aparts x 10, W’s x 3-5 (:05 hold open)
C) Side Plank Hip Touches, 10 each side
D) 75-100 Skips
(8-10 minutes)
Find a partner
5/5 Back to back passes, each way
15 DU’s
3-5 Med ball Lunges, each leg
10 Kip Swings
5 TTB
20ft Bear Crawl


22 min. AMRAP - alternating work w/ a partner:

10 Med ball back to back passes, each way
50 DU’s or Lateral Hops
20 Med ball lunges
12 TTB
40 ft. Bear Crawl, each

Friday May 13, 2022

(15-18 minutes)
2 rounds:
10 Scorpion Kicks
10 Light Bench
5/5 Bodyweight Split Squats (:03 Lower)
15 Glute Bridges

Then, cycle:
5 Bench Press
3/3 Skier Jumps
3/3 DB Snatch
3/3/ DB Split Squat
10 Hollow Rocks
Run 100m
Every 5:00 x 5 rounds:

8-10 Bench Press
10 Skier Jumps
5/5 DB Snatch
5/5 DB Front Rack Split Squats
Run 100-200m

Thursday May 12, 2022

45:00 AMRAP:

2:00 Wall Stretch, each leg - once

Then, cycle:
3:00 Row
Foam Roll, 10 passes each:
Upper Back, Lats, Quads, Hamstrings, IT Bands, Calves

5-8 reps each of:
Deadlift
Bent Over Row
Press
Front Squat
Push Jerk
Back Squat
Good Morning

World’s Greatest Stretch x 5 each side
40ft Crab Walk
40ft Lunge

Wednesday May 11, 2022

(18 minutes)
2 rounds:
:30/:30 Saddle Wrist Stretch
:30 Sphinx or Updog
10 Scap Pull Ups
5 Empty Bar Shrugs
5 Empty Bar Hang Power Cleans

Then, cycle:
10 Deadbugs
2-3 Hang Power Cleans
2-3 Kneeling or Tuck Jumps
5 Strict Knee Raises
5 Ring Rows
6 rounds for time:

4 Hang Power Cleans
6 Kneeling or Tuck Jumps
8 Strict Knee Raises
10 Ring Rows

-Rest :30 after each round-
-12 min. Cap-

Tuesday May 10, 2022

(18-20 minutes)

1:30 Wall Stretch, each leg

2 rounds:
10 Palm Raises
10 Fist Rolls
10/10 SL DL
:30 Prayer Stretch

Then, cycle:
3-5 Push Press
5 Hollow Rocks
10 Superman Ext.
10 KB Swings
3/3 HS Kick Ups
Row 250m
18 min. AMRAP:

8 Push Press
10 Hollow Rocks
10 HS Kick Ups
15 KB Swings
500m Row

Post-wod:
50/75/100 Sit Ups
-3:00 Cap-

Monday May 09, 2022

Every 4:00 x 5 rounds:

5 Back Squats
10 Scorpion Kicks
5 Push Ups
5 Scap Pull Ups
10 Kip Swings
3-5 Pull Ups
5 Box Step Ups or Jumps
12 min. AMRAP:
10-20-30-40…

Push Ups
Pull Ups
Air Squats x 1.5 (15/30/45/60…)

-10 Box Jumps BEFORE each round-
-Partition as needed-

Saturday May 07, 2022

8-10 minutes:
Power Snatch + OHS x 2
5/5 Dislocates & Pull Aparts
30/30 SL Hops
5 Down to Updog

20 minute EMOM

A) Power Snatch + OH Squat x 3
B) Banded Dislocates x 10 + Pull Aparts x 5-10
C) Side Plank :30/:30
D) 50-100 Skips
10 minutes:
10 Scorpion Kicks
:30 Sphinx or Updog
3-5 Thrusters
5-8 Med-ball Sit Ups
5-8 Ring Rows

For time w/ a partner:
10-20-30-20-10
Thrusters
Rowing, each partner x 10 (100/100, 200/200…)
Med-ball Sit Ups
Ring Rows

Friday May 06, 2022

(18 minutes)
2 rounds:
10 Scorpion Kicks
10 Good Mornings
10 Lunge Circles, each way
10 Empty Bar or LIGHT Bench

Then, cycle:
5-8 Bench Press
3/3 DB Snatches
5/5 Lunges
100 Single Unders
18 min. AMRAP:

8-10 Bench Press
6/6 DB Snatches
40 ft. Walking Lunges
150 Single Unders

Thursday May 05, 2022

45:00 AMRAP:

2:00 Wall Stretch, each leg - once

Then, cycle:
5:00 Row
Foam Roll, 10 passes each:
Upper Back, Lats, Quads, Hamstrings, IT Bands, Calves
5 Pull Ups
10 Push Ups
10 Superman Ext.
15 Air Squats
World’s Greatest Stretch x 5 each side
40 ft. Bear Crawl
40 ft Ostrich Walk