Gym WODs

Friday Jun 16, 2023

(18-20 minutes)
1 round:
1:30 Wall Stretch, each leg
:30/:30 Post Pec Stretch
8 Shrugs
8 Hang Power Cleans
10 Knees over toes, each side

Then, cycle:
2-3 Hang Power Cleans
5 DB Bench Press
8 Hollow Rocks
4/4 Lunges
AMRAP - 7:00 on/3:00 off/ 7:00 on:

4 Hang Power Cleans
8 DB Bench Press
12 Hollow Rocks
16 Step Back Lunges, total

Thursday Jun 15, 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 Jun 14, 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
5 Squat Snatches

Then, cycle:
2 Snatch DL
2 Power Snatch
2 Snatch Balance or OH Squats
2 Squat Snatch
10 Band Dislocates
10 Scorpion Kicks
Every 2:00 x 4 rounds:

5 Snatch Grip DL
3 Power Snatch
10 Pull Aparts

Rest 1:00

Every 2:00 x 4 rounds:

3 Snatch Balance or 5 OH Squats
10 Deadbugs

Rest 1:00

Every 2:00 x 5 rounds:

3 Squat Snatches
:45 on/:15 off x 3 rounds:

Box Jumps/Step Ups
DB Press
Plank
Air Squats
Jump Rope
Sit Ups
Row
Seal Walk/Bear Crawl
Banded Dislocates
Hang
Lunges
Rest

Tuesday Jun 13, 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
8 KB Swings
8 Sit Ups
150m Row
Every 5:00 x 5 rounds:

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

Monday Jun 12, 2023

(15-18 minutes)
1 round:
10 kneeling Thoracic Rotations + Archers
10 Front Rack Reaches, each way
10 Front Squats
10 Russian Baby Makers
10 Scorpion Kicks
:30/:30 Banded Tricep Stretch
50 Single Unders

Then, cycle:
3-5 front Squats
5 V-Ups
8 Push Ups
15 Double Unders
8 Wall Balls
:30 Updog
Every 5:00 x 5 rounds:

8 Front Squats
30 Double Unders
20 Wall Balls
15 Push Ups
10 V-Ups
: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
Bicycle Crunches
Burpees
Rest

Saturday Jun 10, 2023

(8-10 minutes)
10 Kneeling Thoracic & Archers - ONCE
10 Scap Chin Ups
3 Chin Ups
5 KB Deadlifts
8 Sit Ups
8 Skater Jumps

20 min. EMOM:

5-8 Chin Ups
10 KB Deadlifts
15 Sit Ups
20 Skater Jumps
(8-10 minutes)

100m Rowling
5-10 each of:
Sit Ups
DB Snatch
Pull Ups
HSPU (3-5)

4 rounds for time with a partner:

500m Row - one rower
40 Sit Ups
30 DB Snatch
20 Pull Ups
10 HSPU

Friday Jun 09, 2023

(18-20 minutes)
1 round:
1:30 Wall Stretch, each leg
:30/:30 Post Pec Stretch
8 Shrugs
8 Hang Power Cleans
10 Knees over toes, each side

Then, cycle:
2-3 Hang Power Cleans
5 DB Bench Press
8 Hollow Rocks
4/4 Lunges
AMRAP - 7:00 on/3:00 off/ 7:00 on:

4 Hang Power Cleans
8 DB Bench Press
12 Hollow Rocks
16 Step Back Lunges, total
(12-15 minutes)

1:30 Wall Stretch, each leg

Then, cycle:
5 KB Swings
5 Sit Ups
5 KB Squats
5 Push Ups
:30 Updog
50 Single Unders

14 min. AMRAP:
2-4-6-8-10-12…

KB Swings
KB Squats
Push Ups
Sit Ups

-100 Single Unders after each set-

Thursday Jun 08, 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 Jun 07, 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
5 Squat Snatches

Then, cycle:
2 Snatch DL
2 Power Snatch
2 Snatch Balance or OH Squats
2 Squat Snatch
10 Band Dislocates
10 Scorpion Kicks
Every 2:00 x 5 rounds:

5 Snatch Grip DL
3 Power Snatch
10 Pull Aparts

Rest 1:00

Every 2:00 x 5 rounds:

3 Snatch Balance or 5 OH Squats
10 Deadbugs

Rest 1:00

Every 2:00 x 4 rounds:

3 Squat Snatches
7am:

:45 on/:15 off x 3 rounds:

Box Jumps/Step Ups
DB Snatch
Plank
Cossacks Squats
Jump Rope
Sit Ups
Row
Bear Crawl
Banded Dislocates
Hang
Squat Jumps
Rest

Tuesday Jun 06, 2023

(18 minutes)

1 round:
1:30 Wall Stretch, each leg
8 Kneeling Thoracic & Archers, each way
:30/:30 Post Lat Stretch
15 Scap Pull Ups
10 Russian Baby Makers

Then, cycle:
150m Row
3-5 Strict Pull Ups
10 KB Swings
10 Sit Ups
4 rounds for time:

500m Row
10 Strict Pull Ups
25 KB Swings
25 Sit Ups

-20 min. cap-

Post-wod:
1:30 Pigeon Pose, each leg