Gym WODs

Friday May 12, 2023

: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

Tuesday May 09, 2023

(18 minutes)

2 rounds:
8 Thoracic rotations and archers
:45 Prayer Stretch
10 Scap Pull Ups
10 Kip Swings
5-10 Knee Raises
10 DB Presses

Then, cycle:
3-5 Pull Ups
3-5 TTB
5 DB Push Press
15 Double Unders
5-10-15-10-5 reps for time:

Pull Ups
TTB
DB Push Press

30 Double Unders & :30 Plank after each round

-Moves can be partitioned-

Monday May 08, 2023

Over 20 minutes:

Back Squats
10-8-6-4-2

Between sets:
10 Scorpion Kicks
10 Deadbugs
2-3 DB Squats
3 DB Burpees
:30 Child’s Pose
For Time
1-2-3-4-5-6-7-8-9-10 Reps of:

Dumbbell Squats (2 x DB’s)
DB-Facing Burpees

-8 minute cap-

Post-WOD:
1:30 Wall Stretch, each leg
: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

Saturday May 06, 2023

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

20 min. EMOM:

3 Split Jerks
40 Bicycle Crunches, total
5 Lateral Ball Tosses, each way
8 Narrow Stance Squats, :05 Lower
(8-10 minutes)
5-10 each:
Push Ups
V-Ups
KB Swings
KB Rows, each arm
:30 Updog

20 min. AMRAP:

10-20-30-40-50…

Push Ups
V-Ups
American KB Swings
KB Rows, each arm

-Run 400m or Row 450m before each round-

Friday May 05, 2023

(20 minutes)
2 rounds:
10 L-sit to tabletop
5 Clean Shrugs
5 Power Cleans
5 Strict Press
5 Front Squats
10 Front Rack Reaches, each arm
Calf Stretch hip and knee pushes x 10 each

Then:
Build to a heavy single Power Clean to record

Between sets:
15 Pull Aparts
3-5 Dips
100m Run
15-12-9 reps for time:

Power Cleans (135/95)
Dips

-Run 200m after each round-

(14 min. cap)
(10-12 min.)
:30 Updog
:30 Child’s Pose
8 KB Swings
8 Push Ups
8 Sit Ups
3 Lunges, each leg
100m Run

18 min. AMRAP:
10-20-30-40…

KB Swings
Push Ups
Sit Ups
Lunges, total

-Run 200m after each round-

Thursday May 04, 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 03, 2023

(18 minutes)
2 rounds:
10 Dislocates & Pull Aparts
10 Wall Slides & Shoulder Rotations
10 Box Step Ups
10 Kip Swings
8 Knee Raises

Then, cycle:
5 Box Jumps
5 DB Push Press
5 TTB
:20 Plank
5 rounds for time:

10 Box Jumps
10 DB Push Press (2xDB’s)
10 TTB
:45 Plank

(15 min. cap)

Post-WOD:
1:30 Wall Stretch, each leg
:45 on/:15 off x 3 rounds:

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

Tuesday May 02, 2023

(18 minutes)
1 round:
10 Thoracic Rotations and Archers
30 SL Hops into :30 SL Balance
8 Snatch Shrugs
8 Power Snatch
8 OH Squats

Then, cycle:
15 Double Unders
10 Deadbugs
10 Pull Aparts
2-3 Power Snatch
3 Burpees
15 min AMRAP:

3 Power snatch (135/95)
30 DU’s

2 rounds then 1:00 rest

(Post-WOD)
30 Burpees