Gym WODs

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

Tuesday May 28, 2024

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

Then, cycle:
2 Power Snatch
2 Snatch Balance or OH Squats
2 Squat Snatches
10 Band Pull Aparts
10 Band Dislocates
Every 1:30 x 5 rounds:
3 Power Snatch
2 OH Squats
10 Skater Jumps

Every 1:30 x 5 rounds:
3 Squat Snatches
:30 Plank

Then,
50 KB Swings

Monday May 27, 2024

“Murph”
For Time:

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

¾ MURPH:

3/4 Mile Run
75 pull ups
150 push ups
225 air squats
3/4 mile run


½ MURPH:

1/2 mile run
50 pull ups
100 push ups
150 air squats
1/2 mile run

Saturday May 25, 2024

(8-10 minutes)
8 Kneeling Thoracic + Archers

Then, cycle:
5 Back Extensions
3-5 OH Squats
8 Skater Jumps
8 Hanging Knee Raises

20 min. EMOM:

8 Back Extensions
8 OH Squats
20 Skater Jumps
20 Hanging Knee Raises
12 minute Row

Then,
Stretch Routine

Friday May 24, 2024

(12-15 minutes)

1:30 Wall Stretch, each leg
10 Wrist Waves/Pets
8 Kneeling Thoracic + Archers

Then, cycle:
5 KB Squats
8 KB Swings
3/3 KB Press
1/1 TGU
15 DU & 15 SU
5 rounds for time:

10 KB Squats
15 KB Swings
5/5 KB Snatch
5/5 KB Press
2/2 TGU
35 Double Unders
100 Single Unders

(20 min. cap)

Then, 3 rounds:

15 V-Ups
20 Sit Ups
10 DB Curls
20 Face Pulls

Thursday May 23, 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:
50 Jumping Jacks
15 Ring Rows
15 Push Ups
10 HS Kick Ups