Gym WODs

Saturday Jun 04, 2022

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

20 minute EMOM

A) Power Snatch + OH Squat x 3
B) Banded W’s x 5 (:05 hold), Dislocates x 10
C) Snatch Balance x 3-5
D) 100 Skips
(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 Ring Rows 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 Jun 03, 2022

(12-15 minutes)
2 rounds:
10 L-sit to tabletop
10 Push Ups
10 Lunge Circles, each leg
:30 Sphinx or Updog

Then, cycle:
3-5 Dips
5 Cossacks, each leg
7 V-Ups
Row 150m
21 min. AMRAP:

7 Dips
14 Cossacks Squats
14 V-Ups
250m Row

- Every other round, rest :30 -

Thursday Jun 02, 2022

(15-18 minutes)
2 rounds:
10 Scapular Pull Ups
:20-:30 Active Hang
:30/:30 Samson Stretch
10 Good Mornings + 10 Round & Arch

Then, cycle:
3/3 Split Squats
3-5 Strict Pull Ups
5 Back Extensions
5/5 Bird Dogs
5 rounds over 20 minutes:

5/5 Front Rack KB Split Squats
5-8 Strict Pull Ups
8 Back Extensions
5/5 Bird Dogs

Wednesday Jun 01, 2022

(15-18 minutes)
2 rounds:
:30/:30 Saddle Archer
10 Wrist Waves/Pets
10 Deadbugs
30/30 SL Hops
5 Hang Shrugs
5 Hang Power Cleans
5 Push Press

Then, cycle:
2 Hang Power Clean + Push Press (Build to a heavy 2)
10 Deadbugs
10 Sit Ups
15 Double Unders
2:00 on/1:00 off x 5 rounds:

3 Hang Power Clean + Push Press
15 Sit Ups
30 Double Unders

Tuesday May 31, 2022

45:00 AMRAP:

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

Then, cycle:
3:00 Row
Foam Roll, 10 passes each:
Upper Back, Lats, Quads, Hamstrings, IT Bands, Calves
10 Ring Rows
10 Push Ups
10 Superman Ext.
10 Lunges, each leg
World’s Greatest Stretch x 5 each side
1:00 Pigeon Pose, each side
40 ft. Bear Crawl
40 ft. Ostrich Walk

Saturday May 28, 2022

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

20 minute EMOM

A) Power Snatch + OH Squat x 3
B) Pull Aparts x 10, Dislocates x 10
C) HS Kick Ups x 10
D) Single Unders x 100-150
20min. AMRAP:

200 Skips
50 Sit Ups
50 Weighted Farmer March Steps, each partner
40 KB Push Press
40 KB Rows
40 ft. Bear Crawl, each partner

Friday May 27, 2022

(12-15 minutes)
2 rounds:
10 L-sit to tabletop
10 Push Ups
10 Lunge Circles, each leg
:30 Sphinx or Updog

Then, cycle:
3-5 Dips
5 Lunges, each leg
7 V-Ups
Row 150m
21 min. AMRAP:

7 Dips
7 Lunges, each leg
14 V-Ups
250m Row

- Every other round, rest :30 -

Thursday May 26, 2022

45:00 AMRAP:

2:00 Wall Stretch, each leg - once
1:30 Frog Stretch - 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.
10 Lunges, each leg
World’s Greatest Stretch x 5 each side
40 ft. Bear Crawl
40 ft Ostrich Walk

Wednesday May 25, 2022

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

Then, cycle:
10 Deadbugs
3 Hang Power Cleans - build to a heavy 3
2-3 Kneeling or Tuck Jumps
3/3 Cossacks Squats
10 Bicycle Crunches
6 rounds for time:

5 Hang Power Cleans
5 Kneeling or Tuck Jumps
10 Cossacks Squats
30 Bicycle Crunches, total

-Rest :30 after each round-