Gym WODs

Monday Feb 06, 2023

20 minutes to complete:

5-4-3-2-1
Front Rack Barbell Lunges, each leg
(From the floor)

Between rounds, alternate:
10 Scorpion Kicks
3 Burpee Box Step Overs
10/10 Bicycle Crunches

Or

10 Scap Pull Ups
10 Kip Swings
5 Pull Ups
3 rounds for time:

10 Burpee Box Step Overs
15 Pull Ups
20 Bicycle Crunches, each way

Saturday Feb 04, 2023

(8-10 minutes)
20 Banded Pull Aparts
10 Dislocates
2-3 Hang Clean & Jerks
5 Bent Over Rows
8 V-Ups


20 min. EMOM:

3 Hang Clean & Jerks
8 Bent Over Rows
15 V-Ups
100-150 Single Unders
20 min. AMRAP:

400m Partner Med-ball Run
40 Lateral Wall Ball Slams
40 Wall Balls
40ft. Seal Walk, each

Friday Feb 03, 2023

Over 20 minutes, complete:

Barbell Bench Press
10-8-6-4-2

*Score = total tonnage

Between sets, alternate:
10 Deadbugs
5 Deadlifts
5 Lateral Hops

10 Kip Swings
2 Muscle Ups or 3-5 Pull Ups & Dips
15 min. AMRAP:

Buy-in: 400m Run

1-2-3-4-5…
Muscle Ups or 2x Pull Ups & Dips

2-4-6-8-10…
Deadlifts
Barbell Lateral Hops

20 Sit Ups

Score = total deadlift reps

Thursday Feb 02, 2023

50:00

Foundation Training Video
1:30 Wall Stretch, each leg
2:00 Frog Stretch
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*1:30 Slant Board*

Then, cycle:
100m Farmer Carry
200m Run
15 Back Extensions
25 Sit Ups

Tuesday Jan 31, 2023

(18-20 minutes)
1 round:
400m Run
1:00 Samson Stretch, each leg
5 Snatch Shrugs
5 Power Snatches
10 Scap Pull Ups + :15 Active Hang

Then, cycle:
15 Double Unders
2-3 Power Snatches
3-5 Strict Pull Ups
100m Run
5 Burpees
Buy-in: 100 Double Unders

5 rounds for time:
5 Power Snatches
8 Strict Pull Ups
Run 200m

Buy-out: 20 Burpees

-18 min. cap-

Monday Jan 30, 2023

8-10 min. to build weight

Every 4:00 x 5 rounds:
Back Squat
3-3-2-2-2
-Last Back Squat week, find a heavy 2 to record-

Between sets, alternate cycling:

15 Double Unders
5 Glute Bridges
:30/:30 Banded Tricep Stretch

10 Scorpion Kicks
5-10 Push Ups
3/3 Jumping Lunges
10 min. AMRAP:

60 Double Unders
50 Glute Bridges
40 Push Ups
30 Sit Ups
20 Jumping Lunges, total
10 Jumping Squats

Score = total reps

Saturday Jan 28, 2023

(8-10 minutes)
20 Banded Pull Aparts
10 Scap Push Ups
2-3 Split Jerks
5 Curls
20 Bicycle Crunches


20 min. EMOM:

:10 FR Hold, then 3 Split Jerks
8-10 Curls
50 Bicycle Crunches, total
50m Run + 50m Walk
22 min. Partner AMRAP:
300m Row, each
100m Rack & Suitcase Carry, each
200 Jumping Jacks, total - working @ same time
30 HSPU
20 Bird Dogs

Friday Jan 27, 2023

Over 20 minutes, complete:

Barbell Bench Press
10-8-6-4-2

*Score = total tonnage

Between sets, alternate:

10 Kip Swings
5/5 Pistol Ups
3/3 DB Jerks

Or

1-2 Muscle Ups
100m Row
20 min. AMRAP:

8 Pistols, alternating
3 Muscle Ups or 5/5 Pull Ups & Dips
500/425m Row
6 DB Jerks, each arm

Thursday Jan 26, 2023

50:00

Foundation Training Video
2:00 Wall Stretch, each leg
2:00 Frog Stretch
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*1:30 Slant Board*

Then, cycle:
1:00 OH Barbell Hold
8 Jefferson Curls
10 Hip Extensions
300m Row