Gym WODs

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

Monday May 01, 2023

Over 20 minutes:

Back Squats
10-8-6-4-2

Between sets:
10 Scorpion Kicks
5-10 Push Ups
10 Glute Bridges
10 Scap Pull Ups
10 Kip Swings
5 Pull Ups
5 HSPU
3 rounds for time:
50 Glute Bridges
40 Push Ups
30 Sit Ups
20 Pull Ups
10 HSPU

(15 min. cap)
:45 on/:15 off for 3 rounds, cycling stations:

Pull Ups/Ring Rows
Hanging Straight Leg Raises
Jump Rope
Push Ups
Mountain Climbers
KB Squats
KB Swings
Bike
Bird Dogs
Burpees
Rest

Saturday Apr 29, 2023

(8-10 minutes)
10 Scorpion Kicks
3 Power Snatch
10 Banded Dislocates
8 Bird Dogs
50 Single Unders

20 min. EMOM:
Power Snatch x 3
Band Pull Aparts x 15-20
Bird Dogs x 12 total
Single Unders x 100
(8-10 minutes)
150m Row
10 Lunges
8 DB Push Press, each arm
8 V-Ups

For time:

800m Partner Row - Same time
50 Lunges
40 Single Arm DB Push Press
30 Wall Balls
20 V-Ups, each
600m Row, each - same time
50 Lunges
40 Single Arm DB Push Press
30 Wall Balls
20 V-Ups, each

Friday Apr 28, 2023

(8-10 min.)
10 Scapulas Pull Ups
10 Kip Swings
5-8 Pull Ups
10 Push Ups
12 Sit Ups
15 Air Squats
:30 Updog
“Barbara”

RX
5 rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
-Rest 3:00 per round-

Intermediate
5 rounds for time:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
-Rest 3:00 per round-

Scaled
4 rounds for time:
10 Ring Rows
15 Push-ups
25 Sit-ups
35 Squats
-Rest 3:00 per round-
15 min. AMRAP:

5 Burpees
10 DB Strict Press
10 Pull Ups or Ring Rows
15 Sit Ups
250m Row//200m Run

Thursday Apr 27, 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*

If time remains, cycle:
10 Back extensions
10/10 SL Deadlifts

Wednesday Apr 26, 2023

(15 minutes)

1 round:
8 Kneeling Thoracic Rotations + Archers
30 SL Hops into :30 SL Balance, each leg
8 Lunge Circles, each way
8 Hang Shrugs
8 Hang Power Cleans
10/10 Front Rack Reaches

Then, cycle:
20 Double Unders
:30 Downward Dog
8 Lunges
5 Around the Worlds, each way
2-3 Hang Power Cleans
Every 5:00 x 5 rounds:

4 Hang Power Cleans
8 KB Around the worlds, each way
12 Lunges, total
40 Double Unders
:45 on/:15 off x 3 rounds:

Box Jumps/Step Ups
DB Push Press
Plank
Cossack’s Squats
Jump Rope
Push Ups
Row
Banded Pull Aparts
Bicycle Crunches
Squat Jumps
Plank
Rest

Tuesday Apr 25, 2023

(18-20 minutes)
1 round:
10 World’s Greatest Stretch, each way
:45 Prayer Stretch
10 Wrist Waves/Pets
10 Scap Chin Ups
5 DB Strict Press

Then, cycle:
200m Run or 250m Row
5 World’s Greatest Stretch, each way
5-10 Strict Chin Ups
5-10 DB Push Press
20 Bicycle Crunches
4 rounds for time:

Run 400m or Row 425/500m
Max Strict Chin Ups
15 DB Push Press
30 Bicycle Crunches

-18 minute cap-

Score = Total Chin Ups & Time worked