Gym WODs

Saturday Jun 08, 2024

(8-10 minutes)

3 Hang Power Cleans + :10 Rack Hold
5 Pull Overs
30 Lateral Hops
5 Down to Updog transitions
:30 Updog


20 min. EMOM:

3 Hang Power Cleans + :15 Front Rack Hold
8 Pull Overs
:30-:45 Plank
50m Run + 50m Walk
For time with a partner:

800m Row
70 Double Unders
60 Ball Slams
50 DB Push Press (2 DB’s)
40 Lateral Ball Tosses
30 Sit Ups, each
20 DB Snatch, each
10 Rope Climbs

Friday Jun 07, 2024

(15-18 min)

1:00 Wall Stretch, each side
1:00 Double Thread the Needle, each side
*1:30 Slant Board*

Then, cycle:
Find a heavy 5 rep Bench Press
3-5 Dips
3-5 Bent over Rows
2/2 OH Plate Lunges
15 DU & SU
:30 Updog
5 rounds for time:

8 Dips
8 Bent Over Rows
5/5 OH Plate Lunges
35 Double Unders
100 Single Unders

Thursday Jun 06, 2024

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:30 Prayer Child’s Pose
Lacrosse Ball Trap Release
1:30 SL Balance, each leg
*1:30 Slant Board*

Then, cycle:
80 Lateral Hops
15 Ring Rows
15 Push Ups
10 Cartwheel

Wednesday Jun 05, 2024

Over 20 minutes:

Find a heavy 3 rep DL
10 Deadbugs
5 HSPU
5 Teacups, each way
50 Jumping Jacks
:30 Updog
“Diane”
21-15-9 reps for time:


Deadlifts (225/155 lb)
HSPU

This is designed to be a fast one (< 7:00 ideally).

Choose a Deadlift weight and Handstand Push Up variation that allows each round to be completed in 1-3 sets.

Tuesday Jun 04, 2024

(15-18 minutes)
1 round pvc together, then 1 round on a bar:
15 Dislocates
5 Snatch DL
5 Snatch Shrugs
5 Power Snatch
5 OH Squats
5 Snatch Balance
5 Squat Snatches

Then, cycle:
2-3 Squat Snatches
10 Band Dislocates
8 Banded W’s

Every 3:00 x 6 rounds:

Squat Snatch

3-2-1-3-2-1 for max load

Between sets, alternate:
8 Sit Ups
5 Box Jumps

Or

2/2 DB Snatch
:30 Prayer Stretch
For time:

-40 Sit Ups-

21-15-9:

DB Snatch, total (alternating)
Box Jumps

-40 Sit Ups-

(10 min. cap)

(Post-wod)
IVT’s x 6
Reverse Flyes x 10
DB Curls x 8-10

Monday Jun 03, 2024

8-10 minutes:

1:30 Wall Stretch, each leg
Build to opener

Every 4:00 x 4 rounds:

Back Squats x 8-6-4-2

Between sets:
10 Lying Swimmers or BTN PVC Presses
10 Push Ups
12 Deadbugs

or

8 Scap Pull Ups
10 Kip Swings
5 Pull Ups
10 Double Unders
12 min. AMRAP:

30 Double Unders
20 Push Ups
10 Pull Ups

Repeat from 4/8/24

Saturday Jun 01, 2024

12 minute Row

Then,
1:30 Slant Board
200m Run
1:30 Wall Stretch, each leg
200m Run
2:00 Frog Stretch
200m Run
1:30 Double Thread Needle, each side
200m Run
50/50 Hamstring Windshield Wipers
Deck of Death:

Hearts: Box Jumps/Step Ups
Diamonds: Ball Slams
Spades: Squat Jumps
Clubs: Push Ups

Joker = 500m Run

Friday May 31, 2024

(15-18 min)

1:00 Wall Stretch, each side
1:00 Double Thread the Needle, each side
*1:30 Slant Board*

Then, cycle:
3-5 Dips
3-5 Bent over Rows
2/2 OH PLate Lunges
15 DU & SU
:30 Updog
5 rounds for time:

8 Dips
8 Bent Over Rows
5/5 OH Plate Lunges
35 Double Unders
100 Single Unders

Thursday May 30, 2024

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:30 Prayer Child’s Pose
Lacrosse Ball Trap Release
1:30 SL Balance, each leg
*1:30 Slant Board*

Then, cycle:
80 Lateral Hops
15 Ring Rows
15 Push Ups
10 Cartwheels

Wednesday May 29, 2024

(18 minutes)
2:00 Frog Stretch
1:00 Double Thread the Needle, each side
10 Russian Baby Makers
10 Wall Slides + Rotations

Then, cycle:
3-5 Deadlifts
8 Scap Chin Ups
3-5 Chin Ups
3-5 HSPU
10 Sit Ups
100m Rowling
Every 5:00 x 5 rounds:

3 Deadlifts
8 Strict Chin Ups
:30 Hang
10 HSPU
300m Row

Then,
3 rounds:
30 Sit Ups
30 Crunch Reaches, each way
10 Back Extensions + :20 Hold