Gym WODs

Friday Apr 15, 2022

(18 minutes)
2 rounds:
:30/:30 Saddle Wrist Stretch
5 L-sit to tabletop
5-10 Pike HSPU
10 Scapular Pull Ups
10 Scapular Push Ups

Then, cycle:
10 Kip Swings
2-3 Strict Pull Ups
2-3 HSPU
7 Hollow Rocks
Row 200m
18 min. AMRAP:

6 Strict Pull Ups
6 HSPU
12 Hollow Rocks
300m Row

Thursday Apr 14, 2022

45:00 AMRAP:

1:30 Wall Stretch, each leg - once
2:00 Frog Stretch - once

Then, cycle:
5:00 Row
Pigeon Pose 1:00 each side
Run 100m Forward, 100m Backward
10-15 Push Ups
15 Sit Ups
50 Single Leg hops into :30 Balance, each side
1:00 OH Barbell Hold
Kneeling Hip Stretch x 10 each side

Wednesday Apr 13, 2022

(18-20 minutes)

2 rounds:
10 Deadbugs
10/10 SL DL
5 Down to Updogs
:30 Hang
100 Single Unders

Then, cycle:
3-5 Deadlift
3/3 DB Push Press
10 Superman Ext.
:30 Sphinx or Updog
15 Double Unders
Every 1:30 x 10 rounds:

5 Deadlifts
5/5 Single Arm DB Push Press
20-30 Double Unders

Tuesday Apr 12, 2022

(20-22 minutes)
2:00 Wall Stretch, each leg - once

2 rounds:
10 Scap Pull Ups
10 Kip Swings
5 Knee Raises
Barbell Forearm Smash, 10 passes each side
10 Light KB Swings

Then, cycle:
Run 100m Forward + 100m Backward
10 KB Swings, building to weight
3-5 Pull Ups
For time:

Buy-in: 30 Strict Knee Raises

3 rounds:
400m Run
25 Russian KB Swings
10 Pull Ups, any style

Buy-out: 30 Ring Rows

-15 min cap-

Monday Apr 11, 2022

Every 5:00 x 4 rounds:

Back Squat x 8
Scorpion Kicks x 10
Wall Ball x 5
Medball Sit Up x 5
Push Up x 5-10
Cossacks Squat x 3-5 each side
3 rounds for time:

20 Wall Balls
20 Med Ball Sit Ups
20 Push Ups
20 Cossacks Squats

Saturday Apr 09, 2022

20 min. EMOM:

A) 2-3 x Power Clean + Split Jerk
B) 5 Dislocates + 10 Pull Aparts
C) 10 Side Plank Hip Touches, each side
D) 5-10 Strict Pull Ups
For time with a partner:

Run 800m together

5 rounds each - one partner working at a time:
20 KB Swings
10-15 Push Ups
7 Burpee Box Jump Overs

Run 800m together

-25 min. cap-

Friday Apr 08, 2022

(15-18 minutes)
2 rounds:
:30/:30 Saddle Wrist Stretch
5 Down to Updog
10 Push Ups
10 Lunge Circles each way

Then, cycle:
2-3 DB Snatch, each arm
2-3 Thrusters, each arm
5 Step Back Lunges, each leg
20 Sit Ups
100 Skips
5-10-15-10-5 reps for time:

DB Power Snatch, each arm
DB Thruster, total
Bodyweight Step Back Lunges

-100 Skips after each round-

Thursday Apr 07, 2022

45:00 AMRAP:

1:30 Wall Stretch, each leg - Once
2:00 Frog Stretch - Once

Then, cycle:
Row 2:00
:30/:30 Side Plank
10 Straddle/Back Roll
10 HS Kick Ups
10 Pike HSPU
:45 Sphinx or Updog
Hanging Block Breathing x 3-4 cycles
150 Jump Rope Skips
200m Loaded Carry

*30 Burpee Floater =)*

Wednesday Apr 06, 2022

(18-20 minutes)

2 rounds:
10 Deadbugs
10/10 SL DL
:30-:60 Hang
100 Single Unders

Then, cycle:
3-5 Deadlift
5 Hollow Rocks
5 Superman Ext.
:30 Sphinx or Updog
15 Double Unders
Every 1:30 x 10 rounds:

5 Deadlift
5-10 Hollow Rocks
30 Double Unders

Tuesday Apr 05, 2022

(18 minutes)

1:30 Wall Stretch, each leg - Once

2 rounds:
10 Scapular Pull Ups
10 Kip Swings
5 Down to Updog Transitions
:20/:20 Post Lat Stretch
10 Empty Bar Push Press

Then, cycle:
2-3 Push Press
3-5 Pull Ups
5-10 Push Ups
10 Wrist Waves & Pets
Row 250m
Buy-in: 50 Sit Ups

4 rounds for time:
6 Push Press
7 Strict Pull Ups
8 Mat Seal Walk
250m Row

Buy-out: 50 Push Ups

-18 min cap-