Gym WODs

Monday Jan 30, 2023

8-10 min. to build weight

Every 4:00 x 5 rounds:
Back Squat
3-3-2-2-2
-Last Back Squat week, find a heavy 2 to record-

Between sets, alternate cycling:

15 Double Unders
5 Glute Bridges
:30/:30 Banded Tricep Stretch

10 Scorpion Kicks
5-10 Push Ups
3/3 Jumping Lunges
10 min. AMRAP:

60 Double Unders
50 Glute Bridges
40 Push Ups
30 Sit Ups
20 Jumping Lunges, total
10 Jumping Squats

Score = total reps

Saturday Jan 28, 2023

(8-10 minutes)
20 Banded Pull Aparts
10 Scap Push Ups
2-3 Split Jerks
5 Curls
20 Bicycle Crunches


20 min. EMOM:

:10 FR Hold, then 3 Split Jerks
8-10 Curls
50 Bicycle Crunches, total
50m Run + 50m Walk
22 min. Partner AMRAP:
300m Row, each
100m Rack & Suitcase Carry, each
200 Jumping Jacks, total - working @ same time
30 HSPU
20 Bird Dogs

Friday Jan 27, 2023

Over 20 minutes, complete:

Barbell Bench Press
10-8-6-4-2

*Score = total tonnage

Between sets, alternate:

10 Kip Swings
5/5 Pistol Ups
3/3 DB Jerks

Or

1-2 Muscle Ups
100m Row
20 min. AMRAP:

8 Pistols, alternating
3 Muscle Ups or 5/5 Pull Ups & Dips
500/425m Row
6 DB Jerks, each arm

Thursday Jan 26, 2023

50:00

Foundation Training Video
2:00 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
8 Jefferson Curls
10 Hip Extensions
300m Row

Tuesday Jan 24, 2023

(15-18 minutes)
1 round:
400m Run
8 Shrugs
8 Power Snatch
10 Scap Pull Ups
10 Kip Swings
:30/:30 Pigeon Pose

Then, cycle:
2-3 Power Snatch
3-5 CTB Pull Ups
10 Hanging Knee Raises
100m Run
Every 5:00 x 5 rounds:

5 Power Snatches
8 CTB Pull Ups
400m Run

Monday Jan 23, 2023

Every 3:30 x 5 rounds:

3 Back Squats (Score = total tonnage)

Between sets, alternate cycling:

5 Glute Bridges
:20/:20 Face Down Pec Stretch
10 Push Ups
3 Burpees

Or

8 Wall Balls
10 Sit Ups
15 Double Unders
For time:

70 Double Unders
60 Sit Ups
50 Wall Balls
40 Push Ups
30 Glute Bridges
20 Cossacks Squats, total
10 Burpees

Saturday Jan 21, 2023

(8-10 minutes)
20 Banded Pull Aparts
10 Scap Push Ups
:10 Hold + 3-5 Jerks
5 Curls
10 Supermans
5 V-Ups


20 min. EMOM:

:10 FR Hold, then 3 Split Jerks
8-10 Curls
10-15 V-Ups
50m Run + 50m Walk
For time:

800m Partner Run
50 Lunges
40 Single Arm DB Push Press
30 Wall Balls
20 V-Ups, each
600m Row, each - same time
50 Lunges
40 Single Arm DB Push Press
30 Wall Balls
20 V-Ups, each

Friday Jan 20, 2023

Over 20 minutes, complete:

Barbell Bench Press
10-8-6-4-2

*Score = total tonnage

Between sets, alternate:

10 L-sit to Tabletop
5/5 Pistol Ups
30 Lateral Hops

Or

5/5 Side Plank Hip Touches
10 Scap Push Ups
3-5 Dips
5 rounds for time:

5/5 Pistols
10 Dips
10/10 Side Plank Hip Touches
40ft. Seal Walk
80 Lateral Hops

-20 min. cap-

Thursday Jan 19, 2023

50:00

Foundation Training Video
2:00 Wall Stretch, each leg
2:00 Frog Stretch
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*1:30 Slant Board*

Then, cycle:
15 KB Deadlifts
100m Farmer Carry
1:00 OH Barbell Hold
8 Jefferson Curls
10 Hip Extensions
50/50 SL Hops