Gym WODs

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.)

Saturday Apr 16, 2022

(8-10 minutes)
2-3 Power Clean + Split Jerk
5 Band Dislocates
5 Pull Aparts
5/5 Front Plank Hip Touches
10 Deadbugs
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) Front Plank Hip Touches x 10 each way
D) 50-100 Single Unders
(10-12 minutes)
10 Sit Ups
10 Wall Slides + Shoulder Rotations
8 DB Bench Press
5 Box Jumps
20 Double Unders
Row 200m

25 min. AMRAP w/ a partner:

8-10 DB Bench Press each, alternating
10 Box Jumps each, alternating
20 Sit Ups each, working at the same time
Share 1000m on the rower and 50 Double Unders

Friday Apr 15, 2022

(18 minutes)
2 rounds:
:30/:30 Saddle Wrist Stretch
5 L-sit to tabletop
5-10 Pike HSPU
10 Scapular Pull Ups
10 Scapular Push Ups

Then, cycle:
10 Kip Swings
2-3 Strict Pull Ups
2-3 HSPU
7 Hollow Rocks
Row 200m
18 min. AMRAP:

6 Strict Pull Ups
6 HSPU
12 Hollow Rocks
300m Row

Thursday Apr 14, 2022

45:00 AMRAP:

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

Then, cycle:
5:00 Row
Pigeon Pose 1:00 each side
Run 100m Forward, 100m Backward
10-15 Push Ups
15 Sit Ups
50 Single Leg hops into :30 Balance, each side
1:00 OH Barbell Hold
Kneeling Hip Stretch x 10 each side

Wednesday Apr 13, 2022

(18-20 minutes)

2 rounds:
10 Deadbugs
10/10 SL DL
5 Down to Updogs
:30 Hang
100 Single Unders

Then, cycle:
3-5 Deadlift
3/3 DB Push Press
10 Superman Ext.
:30 Sphinx or Updog
15 Double Unders
Every 1:30 x 10 rounds:

5 Deadlifts
5/5 Single Arm DB Push Press
20-30 Double Unders

Tuesday Apr 12, 2022

(20-22 minutes)
2:00 Wall Stretch, each leg - once

2 rounds:
10 Scap Pull Ups
10 Kip Swings
5 Knee Raises
Barbell Forearm Smash, 10 passes each side
10 Light KB Swings

Then, cycle:
Run 100m Forward + 100m Backward
10 KB Swings, building to weight
3-5 Pull Ups
For time:

Buy-in: 30 Strict Knee Raises

3 rounds:
400m Run
25 Russian KB Swings
10 Pull Ups, any style

Buy-out: 30 Ring Rows

-15 min cap-