Gym WODs

Wednesday Feb 22, 2023

:30 on/:30 off for 40 minutes, cycling stations:

Strict Chin Ups
SL Parallette Leg Lifts
Bear Crawl
V-Ups
Cossacks Squats
Lateral Hops
Bicycle Crunches
Hip Extensions
Banded Pull Aparts
Rest

Saturday Feb 18, 2023

8-10 min.
:30/:30 Samson Stretch
10 Deadbugs
5/5 SA Bench
5 DB Curls
10 Scap Pull Ups

20 min. EMOM:

8 SA Bench, each arm.
12 Deadbugs
8-10 DB Curls, both hands
Hang - Plank
For time w/ a partner:
800m Run
40 Push Ups
40 Sit Ups
40 Bumper Rows

500m Run
30 Push Ups
30 Sit Ups
30 Bumper Rows

400m Run
20 Push Ups
20 Sit Ups
20 Bumper Rows

Buy-out: 30 Burpees

Friday Feb 17, 2023

(22 minutes)

1 round:
1:00 Wall Stretch, each leg
2:00 Row, get breathing!
10 Scap Pull Ups
15 Kip Swings
8 Clean Shrugs
8 Power Cleans

Then, cycle:
10 Cal Row
3-5 TTB
8 Wall Balls
3 Power Cleans
1 Muscle Up or 2-3 Pull Ups
OPEN WOD 23.1

Complete as many reps as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

Rx:
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

Scaled:
♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-over- bar pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chin- over-bar pull-ups

Thursday Feb 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*

Then, cycle:
1:00 OH Barbell Hold
500m Row
10 Down to Updog Trasitions
40ft. Ostrich Walk
40ft. Crab Walk
40ft. Backward Bear Crawl

Tuesday Feb 14, 2023

20 minutes:
1 round:
400m Run
20 Banded Pull Aparts
8 Snatch Shrugs
8 Power Snatch
100 Single Unders
20 Banded Pull Aparts

Then,
Find a heavy 2 rep Power Snatch, touch and go

Every other set:
2-3 DB Snatches, each arm
15 Double Unders
4:00 on/2:00 off/4:00 on AMRAP of:

10 DB Snatch, alternating
30 Double Unders

Monday Feb 13, 2023

20 minutes to complete:

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

Between rounds, alternate:
4 rounds for time:

10 Bar Facing Burpees
10 CTB Pull Ups
25 Sit Ups

-12 min. cap-

Saturday Feb 11, 2023

(8-10 minutes)
20 Banded Pull Aparts
10 Dislocates
2-3 Hang Clean & 2-3 Jerks
5 Bent Over Rows
5 Hanging Straight Leg Raises


20 min. EMOM:

2 Hang Clean & 3 Jerks
8 Bent Over Rows, 2x DB’s
8-10 Hanging Straight Leg Raises
80 Lateral Hops
20 min. AMRAP w/ a partner:

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