Gym WODs

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

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