Gym WODs

Friday Feb 10, 2023

Every 4:00 x 5 rounds:

SA DB Bench Press x 8-10 each arm

Between sets, alternate:
3-5 Deadlifts
10 Scap Chin Ups
3 Strict Chin Ups

or

5 Lateral BB Hops
3/3 DB Push Press
10 Mountain Climbers
6 rounds for time:

3 Deadlifts
5/5 DB Push Press
5 Strict Chin Ups
10 BB Lateral Hops
20 Mountain Climbers

Thursday Feb 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:
100m Waiters Walk
200m Run
15 Back Extensions
25 Sit Ups

Tuesday Feb 07, 2023

(15-18 minutes)
1 round:
400m Run
15 Sit Ups
5 Snatch Shrugs
5 Power Snatch
30 SL Hops + :30 SL Balance

Then, cycle:
2-3 Power Snatch
5 Med-ball Sit Ups
5 Wall Balls
15 Double Unders
Every 5:00 x 5 rounds:

5-4-3-2-1
Power Snatch

Then,
40 Double Unders
20 Med-ball Sit Ups
10 Wall Balls

-Track time worked & tonnage-

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-