Gym WODs

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

Wednesday May 15, 2024

(18 minutes)
2:00 Frog Stretch
8 Kneeling Thoracic + Archers
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
10 Deadbugs
15 DU & 15 SU
Every 5:00 x 5 rounds:

5 Deadlifts (Up 10#)
8 HSPU
8 Strict Chin Ups
35 Double Unders
100 Single Unders

(Post-wod)

3 rounds:
8-10 DB Curls
Back Extension x 10 + :20 Hold

Tuesday May 14, 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

15 Band Pull Aparts & 2/2 KB Snatch // 3 Burpees & Post Lat Stretch
6 min. AMRAP:

10 KB Snatch, total
8 Burpees

Then,

3 rounds:
IVT’s x 6
Reverse Flyes x 10
Bird Dogs x 20

Monday May 13, 2024

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

Every 4:00 x 3 rounds:

Front Squat x 8
8 Kip Swings
5 Pull Ups
8 Push Ups
:30 Squat Hold
15 minute AMRAP:

:20 Pull Ups

:10 Rest

:20 Push Ups

:10 Rest

:20 Air Squats

:10 Rest

Score = Total Reps

Post-WOD
100 Sit Ups

Saturday May 11, 2024

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

Then, cycle:
8 KB Swings
8 Ball Slams
10 Deadbugs
10 V-Ups
30 SIngle Unders

20 min. EMOM:

20-25 KB Swings
10-15 Ball Slams
20 V-Ups
100 Single Unders
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 10, 2024

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

Then, cycle:
10 Kip Swings
1-2 MU or 4 Pull Ups & Dips
2/2 Pistols
10 Deadbugs
10 Sit Ups
15 Double Unders
For time:

1-2-3-4-5
Muscle Ups

Alternating with,
2-4-6-8-10
Pistols, each leg

40 Double Unders
25 Sit Ups

*MU scale = 3x Pull Ups & Dips (3-6-9-12-15 each)

Post-WOD
3 rounds:
8-10 DB Bench
10 DB Curls

Thursday May 09, 2024

50:00

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

Then, cycle:
50 Jumping Jacks
15 Ring Rows
15 Push Ups
10 HS Kick Ups

Wednesday May 08, 2024

(18 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
3 Bar Facing Burpees
5 HSPU
10 Deadbugs
150m Row
Every 5:00 x 5 rounds:

5 Deadlifts
8 Bar Facing Burpees
8 HSPU
15 V-Ups
300m Row

(Post-wod)

3 rounds:
IVT’s x 6
Reverse Flyes x 10
Back Extension x 10 + :20 Hold