Gym WODs

Thursday Jun 01, 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 Jefferson Curls

Wednesday May 31, 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

Then, cycle:
2 Snatch DL
2 Power Snatch
2 Snatch Balance or OH Squats
10 Scorpion Kicks
Every 2:00 x 6 rounds:

3 Power Snatch
5 Snatch Grip DL
10 Pull Aparts

Rest 2:00

Every 2:00 x 6 rounds:

3 Snatch Balance or 5 OH Squats
10 Deadbugs

Post-WOD:
3 x 10 Back Extensions
:45 on/:15 off x 3 rounds:

Box Jumps/Step Ups
DB Snatch
Side Plank :20/:20
Step Back Lunges
Jump Rope
Sit Ups
Row
Bear Crawl
Banded Dislocates
Hang
Barbell Back Squats
Rest

Tuesday May 30, 2023

(15 minutes)
1 round:
10 Kneeling Thoracic & Archers
10 Wall Slides + Shoulder Rotations
10 Down to Updog
10 Scap Pull Ups
10 Kip Swings

Then, cycle:
3-5 HSPU
3-5 Pull Ups
10 Sit Ups
100m Run//150m Row
20 min. AMRAP:

500m Row
Max HSPU
20 Sit Ups

400m Run
Max Pull Ups
20 Sit Ups

Score = HSPU + Pull Ups

Monday May 29, 2023

(15-18 minutes)
1 round:
1:30 Wall Stretch, each leg
:45 Prayer Stretch
10 Wrist Waves + Pets
10 Ankle Circles each way
5 Shrugs - Hang Power Cleans - Front Squats

Then, cycle:
50 Single Unders
8 V-Ups
4/4 Lunges
3 Hang Power Cleans
Every 5:00 x 5 rounds:

5 Hang Power Cleans
10 Lunges, total
15 V-Ups
150-200 Single Unders

Saturday May 27, 2023

1:30 Wall Stretch, each leg
2:00 Frog Stretch
10 Thoracic Rotations & Archers
10 Down to Updog
Lat Stretch
Calf Stretch
Run 200m

Then, cycle:
4 Pull Up or Ring Rows
8 Push Ups
12 Air Squats
100m Run
ONE CLASS - 9:30am Workout start
Gym open at 8:45 to warm-up

“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

Friday May 26, 2023

:40 on/:20 off for 3 rounds, cycling stations:

Ring Rows
Sit Ups
Row
Jump Rope
Scorpion Kicks
Plank
Wall Slides/Rotations
KB Swings
Bike
Bird Dogs
Burpees
Rest
(15 minutes)

1 round:
20 Banded Pull Aparts
30 SL Hops into :30 SL Balance
10 Box Step Ups
10/10 SL Deadlifts

Then, cycle:
100m Run
5 Box Jumps
5 V-Ups
3 Deadlifts

5 rounds for time:

200m Run
12 Box Jumps or Step Ups
8 V-Ups
3 Deadlifts

(15 min. cap)

Thursday May 25, 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 Jefferson Curls

Wednesday May 24, 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

Then, cycle:
2 Snatch DL
2 Power Snatch
2 Snatch Balance or OH Squats
10 Scorpion Kicks
Every 2:00 x 6 rounds:

3 Power Snatch
5 Snatch Grip DL
10 Pull Aparts


Rest 2:00

Every 2:00 x 6 rounds:

3 Snatch Balance or 5 OH Squats
10 Deadbugs

Post-WOD:
3 x 10 Back Extensions
:45 on/:15 off x 3 rounds:

Box Jumps/Step Ups
DB Snatch
Side Plank :20/:20
Step Back Lunges
Jump Rope
Sit Ups
Row
Bear Crawl
Banded Dislocates
Hang
Squat Jumps
Rest

Tuesday May 23, 2023

(18 minutes)
1 round:
1:30 Wall Stretch, each leg
10 Thoracic Rotations + Archers
10 Wall Slides + Shoulder Rotations
10 Scap Pull Ups
10 Kip Swings
10 Strict Press, empty bar
30 SL Hops to :30 SL Balance

Then, cycle:
3-5 Push Press
3-5 Strict Pull Ups
8 V-Ups
50 Single Unders
Every 5:00 x 5 rounds:

8 Barbell Push Press
8 Strict Pull Ups
15 V-Ups
150-200 Single Unders

Monday May 22, 2023

Over 20 minutes:

Back Squat

2-2-2-1-1-1

Between sets:
10 Scorpion Kicks
10 Push Ups
10 Lunge Circles, each way
10 Sit Ups
3 rounds for time:

30 Push Ups
30 Lunges, total
30 Sit Ups

-8 minute cap-
:45 on/:15 off for 3 rounds, cycling stations:

Pull Ups/Ring Rows
Hanging Straight Leg Raises
Jump Rope
Push Ups
Plank
Wall Balls
KB Swings
Bike
Bird Dogs
Burpees
Rest