Gym WODs

Thursday Mar 30, 2023

50:00

Foundation Training Video
7:00 Wall Squat Routine
1:30 Wall Stretch, each side
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*1:30 Slant Board*

With remaining time, alternate:

500m Row
200m Run (100m forward, 100m backward)
100 Single Unders

Wednesday Mar 29, 2023

(15 minutes)
2 rounds:
4pt toe touches x 3 cycles each leg
10 Superman Extensions
5/5 Pistol Ups
50 Single Unders
8 Pike HSPU or DB Press

Then, cycle:
3-5 HSPU
2/2 Pistols
15 Double Unders
:20 Plank
Every 5:00 x 5 rounds:

7-10 HSPU
12 Pistols, alternating
45 Double Unders
:45 Plank
:30 on/:30 off for 3 rounds, cycling stations:

Rope Lowers
Single Unders, alternating
2x KB Deadlift
DB Press
Plank
Row
Rest
Dislocates
Air Squats (Squat Jumps)
Flutter Kicks

Monday Mar 27, 2023

Over 20 minutes:

OH Squat

2-2-2-2-2

*Build to a challenging 2 from the rack, last week*

Between sets:
3 Hang Power Snatch - Share bars
20ft. Seal Walk
100m Run
5 Scap Chin Ups
3-5 Chin Ups
5 rounds for time:

5 Hang Power Snatch (115/75)
8 Chin Ups
40ft Seal Walk
200m Run

-18 min cap-

Post-wod:
3x10 Back Extensions
:30 on/:30 off for 3 rounds, cycling stations:

Ring Rows
Hanging Strict Knee Raises
Jump Rope
Push Ups
Mountain Climbers
KB Squats
KB Swings
Rest
Banded Pull Aparts
Sit Ups
Burpees

Saturday Mar 25, 2023

8-10 minutes:
3 Snatch Grip Deadlifts
10 Deadbugs
10 V-Ups
:30 Updog


20 min. EMOM:

5 Snatch Grip Deadlift
10-15 Ring Rows
15 V-Ups
50m Run, 50m Walk
20 min. AMRAP w/ a partner:

Run 500m together
50 Wall Balls
40 Sit Ups
30 KB Swings
20 Lateral Wall Ball Tosses
10 Box Jumps or Step Ups, each

Friday Mar 24, 2023

(15-18 minutes)
2 rounds:
10 Wall Slides + Shoulder Rotations
10 Deadbugs
10 Front Rack Reaches, each arm
5 Shrugs
5 Power Cleans
5 Jerks

Then, cycle:
:30 Prayer Stretch
5 Clean & Jerks
3 Dips
“Grace”
For time:
30 Clean & Jerks (135#/95#)

Post Wod:
3 rounds:
12 DB Pull Overs
7-10 Dips

Thursday Mar 23, 2023

50:00

Foundation Training Video
7:00 Wall Squat Routine
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*1:30 Slant Board*

With remaining time, alternate:

500m Row
200m Run
100m Farmer Carry
1:00 Plank

Wednesday Mar 22, 2023

(15-18 minutes)
2 rounds:
4pt toe touches x 5 cycles each leg
10 Hollow Rocks
10 Superman Extensions
10 Box Step Ups or Box Jumps
5/5 Pistol Ups
50 Single Unders

Then, cycle:
5 Box Jumps
2/2 Pistols
50 Single Unders
:15/:15 Side Plank
3 rounds for time:
12 Box Jumps
12 Pistols
150 Single Unders
:30/:30 Side Plank

Post-wod:
2:00 Wall Stretch, each leg

Tuesday Mar 21, 2023

15 minutes:

1 round:
10 Kneeling Thoracic Rotation & Archers
10 Scap Pull Ups
10 Kip Swings
10 Pike HSPU

Then, cycle:
3-5 HSPU
7 Pull Ups
10 Sit Ups
200m Row
20 min. AMRAP:

7-10 HSPU
15 Pull Ups
25 Sit Ups
500m Row

Monday Mar 20, 2023

Over 20 minutes:

OH Squat

3-3-3-2-2

*Build to a challenging 2 from the rack*

Between sets:
3/3 KB Snatches
20ft. Seal Walk
100m Run
:30 Updog
14 min. AMRAP:

10-20-30-40…
KB Snatches, total

Between rounds:
40ft Seal Walk
200m Run

Post-wod:
3x10 Back Extensions