Gym WODs

Saturday Mar 18, 2023

8-10 minutes:
3 Snatch Grip Deadlifts
10 Deadbugs
:30 Updog
10 Ring Rows


20 min. EMOM:

5 Snatch Grip Deadlift
10-15 Ring Rows
14 Deadbugs
125 Single Unders
For time w/ a partner:

800m Partner Run
70 Wall Balls, total
600m Row, total
50 Push Ups, total
400m Partner Run
30 Lunges, each
20 Mat Seal Walk, each
10 Strict Pull Ups, each

Friday Mar 17, 2023

15 minutes:

1 round:
10 Kneeling Thoracic Rotations & Archers
1:00 Prayer Stretch
8 Shrugs
8 Hang Power Cleans
8 Front Squats
8 Pike HSPU

Then, cycle:
5 DB Pull overs
2-3 Hang Power Cleans
2-3 Front Squats
5 V-ups
3-5 HSPU
Every 5:00 x 5 rounds:

10 DB Pull Overs
5 Hang Power Cleans
3 Front Squats
10 V-Ups
7-10 HSPU

-Aim to increase reps or variation for HSPU-

Thursday Mar 16, 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*

With remaining time:

Alternate Rowing, Planking and Farmer Carries

Wednesday Mar 15, 2023

(15-18 minutes)

2 rounds:
150 Single Unders
10 Superman Extensions
:30 Updog
Knee Over Toes x 10 each side
5/5 Pistol Ups

Then, cycle:
15 Double Unders
15 Sit Ups
3/3 Pistols
:30 Plank
3 rounds for time:

12 Pistols
24 Sit Ups
48 Double Unders
1:00 Plank

(15 min. Cap)

Tuesday Mar 14, 2023

(18 minutes)

1 round:
1:30 Wall Stretch, each leg
Run 400m
10 Push Press
10 Scap Pull Ups
10 Kip Swings
10 Thoracic Rotations + Archers
:30/:30 Post Tricep Stretch

Then, cycle:
2 Push Press, find a heavy 2 from the floor
3-5 Chin Ups
100m Run
5-10-15-10-5 reps for time:

Push Press (135/95)
Strict Chin Ups

-Run 400m between rounds-
-Partition Push Press and Chin Ups-

Monday Mar 13, 2023

Over 20 minutes:

OH Squat

3-3-3-3-3

*Build to a challenging 3 from the rack*

Between sets:
10 Deadbugs
5 Glute Bridges
5-10 Push Ups
10 Kip Swings
5 TTB
4 rounds for time:

500m Row
15 TTB
20 Squat Jumps
25 Push Ups
30 Glute Bridges

-18 min cap-

Friday Mar 10, 2023

15 minutes:

1 round:
10 Kneeling Thoracic Rotations & Archers
1:00 Prayer Stretch
8 Shrugs
8 Hang Power Cleans
8 Pike HSPU

Then, cycle:
5 DB Pull overs
2-3 Hang Power Cleans
5 V-ups
3-5 HSPU
Every 5:00 x 5 rounds:

10 DB Pull Overs
5 Hang Power Cleans
10 V-Ups
7-10 HSPU

Thursday Mar 09, 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:
1:00 OH Barbell Hold
500m Row
15 Hollow Rocks
40ft. Ostrich Walk
40ft. Crab Walk
40ft. Backward Bear Crawl

Wednesday Mar 08, 2023

(15-18 minutes)

2 rounds:
150m Row
10 Scorpion Kicks
10 Superman Extensions
Knee Over Toes x 10 each side
5/5 Pistol Ups

Then, cycle:
200m Row
2/2 Pistols
10 Push Ups
15 Sit Ups
:30 Plank
20 min. AMRAP:

800m Row
10 Pistols, total
20 Push Ups
30 Sit Ups
1:00 Plank

Tuesday Mar 07, 2023

(20 minutes)

1 round:
1:30 Wall Stretch, each leg
Run 400m
10 Push Press
10 Scap Pull Ups
10 Kip Swings
10 Wall Slides + Rotations
:30/:30 Banded Tricep Stretch

Then, cycle:
3 Push Press, find a heavy 3 from the floor
5 Pull Ups
100m Run
21-15-9 reps for time:

Push Press (135/95)
Pull Ups

-Run 400m before each round-

(12 min cap)