Gym WODs

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

Saturday May 20, 2023

(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

Friday May 19, 2023

: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-