Gym WODs

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

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