Gym WODs

Saturday Jun 24, 2023

Strength
WOD

(8-10 minutes)
10 Kneeling Thoracic & Archers - ONCE
10 Scap Chin Ups
3 Chin Ups
5 KB Deadlifts
8 Deadbugs
8 Skater Jumps

20 min. EMOM:

5-8 Chin Ups
10 KB Deadlifts
12 Deadbugs
20 Skater Jumps

For time with a partner:

50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
*50 Back Extensions*
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders, each

Friday Jun 23, 2023

15 minutes:

1 round:
10 Kneeling Thoracic Rotations & Archers
1:00 Prayer Stretch
8 Shrugs
8 Hang Power Cleans
8 Pike HSPU

Then, cycle:
5 DB Pull overs
2-3 Hang Power Cleans
5 V-ups
3-5 HSPU

Every 5:00 x 5 rounds:

10 DB Pull Overs
5 Hang Power Cleans
10 V-Ups
7-10 HSPU

Repeat from 3/10/23

15 min. AMRAP:

8 Back Squats
10 Push Ups
12 Lunges
20 Sit Ups
200m Run

Thursday Jun 22, 2023

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
10 Wall Slides + Shoulder Rotations x 2 rounds
2:00 Frog Stretch
1:30 Pigeon Pose, each leg
10 World’s Greatest Stretch, each way
Lacrosse Ball Trap Release
*1:30 Slant Board*
*3 x 8 Back Extensions*

Wednesday Jun 21, 2023

(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:
5 Snatch DL
2 Power Snatch
2 Snatch Balance or OH Squats
2 Squat Snatch
10 Band Dislocates
10 Scorpion Kicks

Every 2:00 x 10 rounds:

3 Squat Snatches
10 Band Pull Aparts // 10 Deadbugs

:45 on/:15 off x 3 rounds:

Box Jumps/Step Ups
DB Press
Plank
Air Squats
Jump Rope
Sit Ups
Row
Seal Walk/Bear Crawl
Banded Dislocates
Hang
Lunges
Rest

(18-20 minutes)

1 round:
2:00 Wall Stretch, each leg
:30/:30 Saddle Wrist Stretch
:30/:30 Post Pec Stretch
10 Wall Slides + Rotations
15 Kip Swings
10 Knee Raises

Then, cycle:
3/3 Push Jerks
3/3 Cossacks Squats
5 TTB
5-10 Push Ups
50 Single Unders

15 min. AMRAP:

10 Db Push Jerks, total
10 Cossacks Squats, total
10 TTB
15 Push Ups
150 Single Unders

Monday Jun 19, 2023

(15-18 minutes)
1 round:
10 kneeling Thoracic Rotations + Archers
10 Front Rack Reaches, each way
10 Front Squats
10 Russian Baby Makers
10 Scorpion Kicks
:30/:30 Banded Tricep Stretch
50 Single Unders

Then, cycle:
3-5 front Squats
3-5 Strict Pull Ups
8 Wall Balls
8 Sit Ups
:30 Updog

Every 5:00 x 5 rounds:

8 Front Squats
10 Strict Pull Ups
15 Sit Ups
20 Wall Balls

:45 on/:15 off for 3 rounds, cycling stations:

Pull Ups/Ring Rows
Sit Ups
Row
Jump Rope
Push Ups
OH Barbell Hold
KB Squats
KB Swings
Bike
Bicycle Crunches
Burpees
Rest

Friday Jun 16, 2023

Strength
WOD

(18-20 minutes)
1 round:
1:30 Wall Stretch, each leg
:30/:30 Post Pec Stretch
8 Shrugs
8 Hang Power Cleans
10 Knees over toes, each side

Then, cycle:
2-3 Hang Power Cleans
5 DB Bench Press
8 Hollow Rocks
4/4 Lunges

AMRAP - 7:00 on/3:00 off/ 7:00 on:

4 Hang Power Cleans
8 DB Bench Press
12 Hollow Rocks
16 Step Back Lunges, total

Thursday Jun 15, 2023

Wednesday Jun 14, 2023

(15 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 Snatch DL
2 Power Snatch
2 Snatch Balance or OH Squats
2 Squat Snatch
10 Band Dislocates
10 Scorpion Kicks

Every 2:00 x 4 rounds:

5 Snatch Grip DL
3 Power Snatch
10 Pull Aparts

Rest 1:00

Every 2:00 x 4 rounds:

3 Snatch Balance or 5 OH Squats
10 Deadbugs

Rest 1:00

Every 2:00 x 5 rounds:

3 Squat Snatches

:45 on/:15 off x 3 rounds:

Box Jumps/Step Ups
DB Press
Plank
Air Squats
Jump Rope
Sit Ups
Row
Seal Walk/Bear Crawl
Banded Dislocates
Hang
Lunges
Rest

Tuesday Jun 13, 2023

Strength
WOD

(15 minutes)

1:00 Pigeon Pose, each leg

2 rounds:
10 Scap Pull Ups
10 Kip Swings
10/10 SL Deadlifts
10 Deadbugs

Then, cycle:
5 Pull Ups
8 KB Swings
8 Sit Ups
150m Row

Every 5:00 x 5 rounds:

15-20 Pull Ups (10 if banded/strict)
15 KB Swings
15 Sit Ups
Row 250m