Gym WODs

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

Wednesday May 22, 2024

(15-18 minutes)
2:00 Frog Stretch
1:00 Double Thread the Needle, each side
10 Russian Baby Makers
8 Lying Dislocates + 8 BTN Presses x 2 sets

Then, cycle:
3-5 Deadlifts
3-5 Chin Ups
3-5 HSPU
5 TTB
100m Rowling
Every 5:00 x 5 rounds:

3 Deadlifts
8 HSPU
8 Strict Chin Ups
10 TTB
300m Row

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

Tuesday May 21, 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:

15 Band Pull Aparts & 5 Box Jumps

2/2 OH Lunges & Push Press
6 min. AMRAP:

8 Box Jumps
8 Single DB Push Press
8 OH DB Lunges

-Same arm for both moves and switch each round-

(Post-wod)

3 rounds:
IVT’s x 6
Reverse Flyes x 10
DB Curls x 8

Monday May 20, 2024

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

Every 3:30 x 5 rounds:

Front Squat x 5-5-3-3-3 (Find a heavy 3)

Between sets, alternate:
10 Scorpion Kicks
8 Push Ups
3 Burpees

or

3 CTB Pull Ups
5 Wall Balls
:30 Squat Hold
10 minute EMOM:

RX: 3 Burpees, 5 CTB Pull Ups, 7 Wall Balls

*All moves completed each minute*

*Scale to a rep scheme you can sustain that allows for :45-:50 work time*

Post-WOD:
100 Push Ups (Scale if needed and aim for 5 sets)

Saturday May 18, 2024

(8-10 minutes)
8 Kneeling Thoracic + Archers

Then, cycle:
5 Back Extensions
3-5 OH Squats
10 Skater Jumps
8 Sit Ups

20 min. EMOM:

8 Back Extensions
8 OH Squats
20 Skater Jumps
15 -20 V-Ups
25 min. Partner AMRAP:

Start with a 400m partner run

Alternate rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

-Run again every 5:00-
-Score + total rounds + reps-

Friday May 17, 2024

(12-15 minutes)

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

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

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

Then,
3 rounds:

30 KB Windshield Wipers
20 Sit Ups
40ft. HS Walk

Thursday May 16, 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