Gym WODs

Wednesday Apr 05, 2023

(15-18 minutes)
2 rounds:
8 Kneeling Thoracic Rotations & Archers
10 Step Ups
3/3 Slow Cossacks Squats
30 SL Hops +:30 SL Balance
8 Pike HSPU or DB Press

Then cycle:
3-5 HSPU
5 Box Jumps
3/3 Cossacks Squats
75 Single Unders
15 minute AMRAP:

7-10 HSPU
10 Box Jumps
10 Cossacks Squats
150 Single Unders
:30 on/:30 off x 30 minutes:

Box Step Ups
Single DB Thruster
Cossack’s Squats
V-Ups
Jump Rope
Superman Extensions
Row
Push Up
Plank
Battle Ropes
Banded Dislocates
Rest

Tuesday Apr 04, 2023

(15 minutes)

1:00 Pigeon Pose, each leg

2 rounds:
10 Scap Pull Ups
10 Kip Swings
10/10 SL Deadlifts

Then, cycle:
8 Deadbugs
8 Hollow Rocks
5-10 Pull Ups
5 KB Deadlifts
Row 150m
Every 5:00 x 5 rounds:

20 Pull Ups (10 if banded)
15 Hollow Rocks
10 KB Deadlifts
Row 250m

Monday Apr 03, 2023

Over 20 minutes:

Back Squats
10-8-6-4-2

Between sets:
5/5 Deep Lunge Circles
3/3 Lunges
10 Scorpion Kicks
5-10 Push Ups
100m Run

Score = total tonnage
3 rounds for time:

40 ft. Walking Lunges
40 Push Ups
500m Run

-15 min. cap-

Post-wod:
50 Sit Ups
: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
Banded Pull Aparts
Sit Ups
Burpees
Rest

Saturday Apr 01, 2023

(8-10 minutes)
10 Scorpion Kicks
2/2 DB Hang Split Snatch
5 DB Flys
20 Bicycle Crunches
50 Single Unders

20 min. EMOM:

DB Split Snatch x 4 each arm
DB Flys x 8-10
Bicycle Crunches x 40
Single Unders x 100
For time, working with a partner:

800m Row
70 Air Squats (KB Squat)
60 Push Ups
50 KB Swings
400m Run, together
30 Pull Ups or Ring Rows
20 Lunges, each (Jumping)
10 Burpees, each

-20 min. cap-

Friday Mar 31, 2023

(18 min.)
30 SL Hops into :30 SL Balance, each leg - once

2 rounds:
:30 Prayer Stretch
10 Waves/Pets
10 Light KB Swings
10 Scap Pull Ups & Kip Swings
3-5 Pull Ups

Then, cycle:
200m Run
12 KB Swings
8 Pull Ups
“Helen”
3 rounds for time:

400m Run
21 American Swings
12 Pull Ups

Walk, then:

3 rounds:
12 DB Pull Overs
7-10 Dips
For time, working with a partner:

800m Row
70 Air Squats (KB Squat)
60 Push Ups
50 KB Swings
400m Run, together
30 Pull Ups or Ring Rows
20 Lunges, each (Jumping)
10 Burpees, each

-20 min. cap-

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