Gym WODs

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

(8-10 min.)
2-5 Split Jerks
10 Deadbugs
10 Bicycle Crunches
5 Ball Slams
3 Narrow Squats, :05 Lower

20 min. EMOM:

3 Split Jerks
40 Bicycle Crunches, total
8 Ball Slams
8 Narrow Stance Squats, :05 Lower

(8 minutes)
100m Run or 150m Row
5-10 each of:
Wall Balls
Sit Ups
KB Swings, American
Lateral Ball Tosses
Box Steps or Box Jumps

20 min. AMRAP w/ a partner:

Run or Row 500m together
50 Wall Balls
40 Sit Ups
30 KB Swings, American
20 Lateral Wall Ball Tosses
10 Box Jumps or Step Ups, each

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

Pull Ups/Ring Rows
Sit Ups
Row
Jump Rope
Push Ups
Plank
Wall Balls
Bike
Bird Dogs
Pull Overs
Burpees
Rest

4 rounds for time:

Run 400m or Row 425/500m
8 Chin Ups or Ring Rows
12 DB Push Press
30 Bicycle Crunches

-18 minute cap-

Thursday May 18, 2023

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:30 Pigeon Pose, each leg
Lacrosse Ball Trap Release
*1:30 Slant Board*
*3 x 8 Jefferson Curls*

Then, Row or Carry with remaining time

Wednesday May 17, 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 Push Press
Plank
Step Back Lunges
Jump Rope
Sit Ups
Row
Banded Dislocates
Bicycle Crunches
Lunges
Bear Crawl
Rest

Tuesday May 16, 2023

Strength
WOD

(18-20 minutes)

1 round:
1:30 Wall Stretch, each leg
10 Kneeling Thoracic Rotations & Archers
1:00 OH Barbell Hold
10 Scap Pull Ups
10 Ring Rows, slow
10 DB Strict Press

Then, cycle:
3-5 Strict Pull Ups
3-5 DB Push Press
10 Deadbugs
10 Pull Aparts
100m Rowling

For time:

Buy-in: 50 Sit Ups

1-2-3-4-5-6-7-8-9-10
Strict Pull Ups, alternating with:

10-9-8-7-6-5-4-3-2-1
DB Push Press (2 DB’s)

-150m Row after each round-

(18 min. cap)

Monday May 15, 2023

Over 20 minutes:

Back Squats
10-8-6-4-2

Between sets:
10 Deadbugs
5-10 KB Swings
10 Bicycle Crunches
15 Double Unders
:30 Updog

12 min. AMRAP:

10-20-30-40-50…

KB Swings
Bicycle Crunches, each way
Double Unders

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

Pull Ups/Ring Rows
Sit Ups
Row
Jump Rope
Push Ups
Plank
Wall Balls
KB Swings
Bike
Bird Dogs
Burpees
Rest

Friday May 12, 2023

WOD
Beginner

:45 on/:15 off x 3 rounds:
(:30 on/:30 off if competing tomorrow)

Box Jumps/Step Ups
DB Push Press
Plank
Step Back Lunges
Jump Rope
Sit Ups
Row
Banded Dislocates
Bicycle Crunches
Squat Jumps
Bear Crawl
Rest

Every 5:00 x 5 rounds:

10 DB Presses
15 Sit Ups
40 ft. Bear Crawl
400m Run

Thursday May 11, 2023

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:30 Pigeon Pose, each leg
Lacrosse Ball Trap Release
*1:30 Slant Board*
*3 x 10 Back Extensions*

Then, Row or Carry with remaining time

Wednesday May 10, 2023

(18-20 minutes)

1 round:
1:30 Wall Stretch, each leg
20 Banded Pull Aparts
30 SL Hops into :30 SL Balance
10 Box Step Ups
8 Hang Clean Shrugs
8 Hang Power Cleans
8 Front Squats

Then, cycle:
150m Row
5 Box Jumps
5 V-Ups
2 Hang Power Cleans

-Build to a heavy 2-

5 rounds for time:

300m Row
12 Box Jumps
8 V-Ups
3 Hang Power Cleans

(15 min. cap)

:45 on/:15 off x 3 rounds:

Box Jumps/Step Ups
DB Push Press
Plank
Step Back Lunges
Jump Rope
Sit Ups
Row
Banded Dislocates
Bicycle Crunches
Squat Jumps
Bear Crawl
Rest