Gym WODs

Tuesday May 07, 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
15 Band Dislocates

Then, cycle:
2 Squat Snatches
10 Band Dislocates
10 Band Pull Aparts

Every 3:00 x 6 rounds:

Squat Snatch

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

15 Band Pull Aparts & 2/2 KB Snatch // 5 Box Jumps
8 min. AMRAP:

12 KB Snatch, total
8 Box Jumps

Monday May 06, 2024

Every 4:00 x 3 rounds:

8 Front Squats
8 Kip Swings
5 Pull Ups
8 Push Ups
8 Sit Ups
“Angie”

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats


Scaled Angie

60 Pull Ups
60 Push Ups
100 Sit Ups
100 Air Squats

(25 min. cap)

Saturday May 04, 2024

(8-10 minutes)
8 Kneeling Thoracic + Archers
10 Russian Baby Makers

Then, cycle:
5 DB Hang Power Cleans
5/5 DB Bent Over Rows
10 Deadbugs
20 Bicycle Crunches
10 Skater Jumps

20 min. EMOM:

8 DB Hang Power Cleans
8/8 DB Bent Over Row
60 Bicycle Crunches, total
20 Skater Jumps
In teams of 2, 25 min. AMRAP of:

400m Run, together
40 Box Step Ups, total
40 DB Push Press, total
40 Ring Rows, total
40ft. OH Walking Lunges, each

Friday May 03, 2024

(15-18 minutes)

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

Then, cycle:
5 SDHP
5/5 Around the World’s
3/3 KB Press
1/1 TGU
100m Rowling
18 min. AMRAP:

15 SDHP
10/10 Around the World’s
5/5 KB Press
3/3 TGU
350m Row

(Post-WOD)
3 rounds:

30 KB Windshield Wipers
50 Bicycle Crunches
40ft. HS Walk

Thursday May 02, 2024

50:00

Foundation Training Video
2:00 Wall Stretch, each leg
3:00 Frog Stretch
2:00 Prayer Child’s Pose
1:30 Shoulder Ext. Bar Stretch
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
10 Bulletproof Shoulders, each way
*1:30 Slant Board*

Then, cycle:
50m Forward/50m Backward Run
15 Ring Rows
15 Push Ups
10 HS Kick Ups

Wednesday May 01, 2024

(18-20 minutes)
8 Kneeling Thoracic + Archers
1:00 Wall Stretch, each leg
10 Russian Baby Makers
8 Lying Dislocates + 8 BTN Presses x 2 sets

Then, cycle:
3-5 Deadlifts
5 HSPU
5 Back Extensions
15 DU to 15 SU
Every 5:00 x 5 rounds:

5 Deadlifts (Up 5-10 lbs.)
8 HSPU
35 Double Unders
100 Single Unders
:45 Plank

(Post-Wod)
3 rounds:

6 IVT’s
8 DB Curls
10 Back Extensions + :20 Hold

Tuesday Apr 30, 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
15 Band Dislocates

Then, cycle:
2 Power Snatch
2 OH Squats
2 Squat Snatches
15 Band Pull Aparts
Every 1:30 x 10 rounds:
3 Squat Snatches
15 Band Pull Aparts // 20 Skater Jumps

Then,

1000m Row for time

Monday Apr 29, 2024

10 minutes:
1:30 Wall Stretch, each leg
Build to weight on FS

Every 4:00 x 4 rounds:

Front Squat x 8

Then, alternate:
8 Scap Pull Ups
8 Kip Swings
5 Pull Ups
3/3 Lunges

15 Band Pull Aparts
8 Push Ups
5 Dips
:30 Updog
14 min. AMRAP:

5-10-15-20-25…

Dips
Push Ups
Pull Ups
Lunges, each leg

Post-WOD:
100 Sit Ups
Every 1:00 = 5 Burpees

Saturday Apr 27, 2024

(8-10 minutes)
8 Kneeling Thoracic + Archers
10/10 Lunge Circles

Then, cycle:
5 Hang Power Cleans
2 Push Press
10/10 Plate Step Ups
15 Scap Pull Ups

20 min. EMOM:

8 DB Hang Power Cleans + 3 Push Press
30 Mountain Climbers
20 Plate Step Ups, each leg leading
:30+ Hang
Deck of Death:

Hearts - Box Jump/Step Up
Diamonds - Ball Slams
Clubs - DB Push Ups
Spades - Ring Rows or DB Rows

Friday Apr 26, 2024

(15-18 minutes)
Foam Roll: Lats, Upper Back, Biceps
10 Wall Slides + Rotations
:45 Prayer Stretch
8 Scap Pull Ups
8 Kip Swings

Then, cycle:
10 Kip Swings
2 MU or 4 Pull Ups & Dips
5 KB Squats
5/5 KB Around the World’s
10 Deadbugs
15 Double Unders to 15 Single Unders
5 rounds for time:

3 MU or 6 Pull Ups & 6 Dips
8 KB Squats
10 KB Around the World, each way
35 Double Unders
100 Single Unders

(15 min. cap)

(Post-WOD)
3 rounds:

30 KB Windshield Wipers
50 Bicycle Crunches
:30 HS Hold