Gym WODs

Over 15 minutes:

2 rounds through:
10 90/90 rotations
10 Mats "Prison" duck walks
10 Banded back squats @ 45/35


Build to opening Back squat weight
Workout of the Day:
Over 15 minutes, complete:

Back squat 10-10-10-10-10

For total tonnage

(Reps x Weight)
(10 minutes/ 2 rounds)
10 KB swings
10 "Y" dead bugs
10 Dot drills
10 Pull ups
Workout of the Day:
5:00 on, 1:30 off:
15 Kettlebell swings
10 Sit ups

15 Step ups
10 Push ups

Rowing for calories

Run 800m for time

*American Kettlebell swings @ 24/ 16 KG
(14 minutes/4 rounds)
OH Walking Lunges x 12
Kip Swing x 8
Knees to Elbows x 8
Down to updog x 5
Row x 8 calories
Workout of the Day:
For time:
30 Overhead walking lunges
30 Knees to elbows
30 Sit ups
30 Calorie row
30 Sit ups
30 Knees to elbows
30 Overhead walking lunges

Men use 45 LBS bumper
Women use 25 LBS bumper
(12 minutes to build to weight)
Complete support drills between warm up sets.
-Sots press PVC
-Squatting dislocates PVC
-Y-deadbugs with bent knee
Workout of the Day:
EMOM x 10 rounds:
3 Hang power snatches

Add 2.5-5 LBS from last week

For total time:
3:00 in FLR

*5 back extensions for every break
(12 minutes/4 rounds)
Alternate HSPU or DB Snatch x 10
Deadbugs x 5
Tea Cups x 5
Side Plank Hip Touches x 10 each
Row 150m
Workout of the Day:
Four rounds for time:

Row 400/325m
15 Handstand push ups
15 Dumbbell snatches

Men use 50 LBS dumbbells
Women use 35 LBS dumbbells

18 minute time cap.
(15 minutes/4 rounds)
Push Ups x 10
Pull Ups x 10
Wall Slides x 10
Med Ball Clean x 8
Row x 12 cal
Workout of the Day:
10-9-8-7-6-5-5-5 reps for time:

Medicine ball clean
Wall ball

25 Double unders after each round

Men use 20 LBS medicine ball
Women use 14 LBS medicine ball