Gym WODs

Saturday Apr 15, 2023

(8-10 minutes)
10 Scorpion Kicks
3 Power Snatch
5 DB Flys
20 Bicycle Crunches
50 Single Unders

20 min. EMOM:
Power Snatch x 3
DB Flys x 8-10
Bicycle Crunches x 40
Single Unders x 100
2 rounds for time w/ a partner:

50 Wall Balls
40 DU’s, each
30 Burpees
20 Med-ball Sit Ups
10 x 100m Relay

Friday Apr 14, 2023

(18 minutes)
1:30 Wall Stretch, each leg - once

2 rounds:
10 Scap Pull Ups
10 Kip Swings
5/5 Pistol Ups
:15/:15 Pistol Hold
10 Scorpion Kicks

Then, cycle:
2/2 Pistols
5 TTB
5-10 Push Ups
100m Run
18 min. AMRAP:
4-8-12-16-20…

Pistols, total
TTB
Push Ups x 2 (8-16-24-32-40)

-Run 400m after each round-
(12 minutes)

3-5 Deadlifts
20ft. Seal Walk or Bear Crawl
100m Run
5 Scap Chin Ups
3-5 Chin Ups or Ring Rows

5 rounds for time:

5 Deadlifts
8 Chin Ups or Ring Rows
40ft Seal Walk or Bear Crawl
200m Run

-18 min cap-

Thursday Apr 13, 2023

50:00

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

With remaining time, cycle:

40ft. Ostrich Bounce
40ft. Crab Walk
20 Deadbugs
100m Racked Carry
100m Run

Wednesday Apr 12, 2023

(15-18 minutes)
2 rounds:
8 Kneeling Thoracic Rotations & Archers
10 Step Ups
30 SL Hops +:30 SL Balance
8 Pike HSPU or DB Press

Then cycle:
3-5 HSPU
5 Box Jumps
20ft. Bear Crawl
30 Lateral Hops
15 minute AMRAP:

7-10 HSPU
10 Box Jumps
40ft. Bear Crawl
80 Lateral Hops
:45 on/:15 off x 3 rounds:

Box Jumps/Step Ups
DB Thrusters
Cossack’s Squats
V-Ups
Jump Rope
Superman Extensions
Push Ups
Row
Banded Dislocates
Bicycle Crunches
Battle Ropes
Rest

Tuesday Apr 11, 2023

(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
5-10 KB Swings
5 V-Ups
150m Row
Every 5:00 x 5 rounds:

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

Monday Apr 10, 2023

Over 20 minutes:

Back Squats
10-8-6-4-2

Between sets:
5/5 Deep Lunge Circles
3/3 Lunges
10 Scorpion Kicks
5-10 Push Ups
5-10 Sit Ups
5 Wall Balls
4:00 AMRAP:

5-10-15-20-25…
Wall Balls
Hollow Rocks

Rest 2:00

4:00 AMRAP:
5-10-15-20-25…
Lunges
Push Ups
Sit Ups


Post-WOD:
2:00 Wall Stretch, each leg
:30 on/:30 off for 3 rounds, cycling stations:

Ring Rows/Pull Ups
Hanging Straight Leg Raises
Jump Rope
Push Ups
Mountain Climbers
KB Squats
KB Swings
Band Press Downs
Bicycle Crunches
Burpees
Rest

Friday Apr 07, 2023

(18 minutes)
400m Run
1:30 Wall Stretch, each leg
1:30 Prayer Stretch

Then, cycle:
5 L-sit to tabletop
10 Sit Ups
15 Double Unders
3-5 Dips
5 DB Pull Overs
“Annie”
50-40-30-20-10

Double Unders
Sit Ups

Post Wod:
3 rounds:

10 DB Pull Overs
Max Dips (8 minimum)
(12-15 minutes)
1:30 Wall Stretch, each leg

Then, cycle:
150m Row
100m Run
:30 Single Leg Balance, each leg
3-5 Lunges, each
3-5 KB Push Press, each
8 KB Swings


12 min. AMRAP:

Row 250m//Run 200m
10 Sit Ups
10 Lunges
10 DB Push Press, total
15 KB Swings

Thursday Apr 06, 2023

50:00

Foundation Training Video
7:00 Wall Squat Routine
2:00 Frog Stretch
1:30 Wall Stretch, each side
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*1:30 Slant Board*

With remaining time, alternate:

500m Row
10 Back Extensions
10 Deadbugs
100m Carry

Wednesday Apr 05, 2023

(15-18 minutes)
2 rounds:
8 Kneeling Thoracic Rotations & Archers
10 Step Ups
3/3 Slow Cossacks Squats
30 SL Hops +:30 SL Balance
8 Pike HSPU or DB Press

Then cycle:
3-5 HSPU
5 Box Jumps
3/3 Cossacks Squats
75 Single Unders
15 minute AMRAP:

7-10 HSPU
10 Box Jumps
10 Cossacks Squats
150 Single Unders
:30 on/:30 off x 30 minutes:

Box Step Ups
Single DB Thruster
Cossack’s Squats
V-Ups
Jump Rope
Superman Extensions
Row
Push Up
Plank
Battle Ropes
Banded Dislocates
Rest

Tuesday Apr 04, 2023

(15 minutes)

1:00 Pigeon Pose, each leg

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

Then, cycle:
8 Deadbugs
8 Hollow Rocks
5-10 Pull Ups
5 KB Deadlifts
Row 150m
Every 5:00 x 5 rounds:

20 Pull Ups (10 if banded)
15 Hollow Rocks
10 KB Deadlifts
Row 250m