Gym WODs

Monday Apr 04, 2022

Every 4:00 x 5 rounds:

Front Squat x 4 (Final Week)
10 Deadbugs
2 Power Cleans + 1 Squat Clean
10 Kip Swings + 3-5 TTB
-Stretch of choice until next round-
15 min. AMRAP:
Run 400m
5 Squat Cleans
5-10 TTB

Score = Reps + Weight on bar
Every 100m running = 10 reps

Saturday Apr 02, 2022

(8-10 minutes)
2 x Power Snatch + OHS
2-3 Tuck or Kneeling Jumps
2 x Squat Snatch
10 Scapular Pull Ups
10 Scapular Push Ups

Every 1:30 x 6 rounds:
Power Snatch + OHS x 2-3 reps
10 Band Dislocates
5 Band W's, :05 Hold Open

Every 1:30 x 6 rounds:
Squat Snatch x 3
10 PVC Sotts Press
20 min. AMRAP:
Run 400m Together
20 Med Ball sit ups, total
20 KB Swings each
10 Pull Ups each
8-10 Bench Press each

*One partner working at a time inside, except medball sit ups (pass ball with your partner)

Friday Apr 01, 2022

2 rounds:
1:00 Prayer Stretch
10 Foam roller passes each Lat
5-10 Pike HSPU
10 Scorpion Kicks
10 Air Squats
Run 100m Forward, 100m Backward

Then,cycle:
8-10 Wall Balls
3-6-9-6-3 Shuttle Runs
1 Rope Climb
10 Wrist Waves/Pets
For time:

Wall Balls: 8-16-24-16-8
Shuttle Runs: 4-8-12-8-4
Rope Climbs: 1-2-3-2-1

-12 min. cap-

Thursday Mar 31, 2022

45:00 AMRAP:

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

Then,cycle:
10 HS Kick Ups
10 Side Plank Hip Touches, each side
20-30 Sit Ups
10-15 Push Ups
10 Superman Extensions
2:00 Row
1:00 Pigeon Pose, each leg
:30 Sphinx/Updog
20 KB Swings into 200m Shoulder Carry

Wednesday Mar 30, 2022

(15 minutes)
Two rounds w/ empty barbell:
10 Deadlifts
10 Strict Press
10 Push Press
20 Lateral Bar Hops
10 Box Step Ups

Remaining time:
3-5 Deadlifts
3-5 Box Jumps

*Every other round Row 1:00
“Christine”

3 rounds for time:
500m Row
12 Deadlifts (RX = bodyweight)
21 Box Jumps (24/20in)

Tuesday Mar 29, 2022

(18 minutes)

2:00 Wall Stretch, each leg - Once

2 rounds:
10 Scapular Pull Ups
10 Kip Swings
5-10 Down to Updog Transitions
:20/:20 Childs Pose Lat Stretch
:30/:30 SL Balance

Then, cycle:
2-3 Push Press
3-5 Pull Ups
10 Wrist Waves & Pets
Run 100m Forward + 100m Backward//Row 250m
For time:

800m Run

5 rounds:
5 Push Press
5-10 Kipping Pull Ups (12 Ring Rows)
40ft. Seal Walk

800m Run

-18 min. cap-

Monday Mar 28, 2022

Every 4:00 x 6 rounds:

6 Front Squats
10 Scorpion Kicks//3-5 Burpee Box Step Overs
2-3 Power Cleans//90/90's x 5 each way
10 Wrist Waves/Pets
12 min. AMRAP:

3 Power Cleans
10 Burpee Box Step Overs
15 Sit Ups
15 Air Squats

Saturday Mar 26, 2022

(8-10 minutes)
2 x Power Snatch + OHS
2-3 Tuck or Kneeling Jumps
2 x Squat Snatch
10 Scapular Pull Ups
10 Scapular Push Ups

Every 1:30 x 6 rounds:
Power Snatch + OHS x 2-3 reps
10 Band Dislocates
5 Band W's, :05 Hold Open

Every 1:30 x 6 rounds:
Squat Snatch x 3
3-5 Kneeling Jumps OR 5 Tuck Jumps
With a partner, for time:
50 Box Jumps (24/20 in)
50 Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

*50 Back Extensions*

Friday Mar 25, 2022

(15-18 minutes)

2 rounds:

:15-:20 Pistol Hold each leg
10 Lunges, each leg
10 Single Arm Swing, each side
10 Hollow Rocks
50 Skips

Then, cycle:
2-3 Pistols, each leg
3 KB Snatch + 1 TGU
10 Scorpion Kicks
100 Skips
2-4-6-8-10-8-6-4-2 for time:

Pistols, total - alternating legs
KB Snatch + 1 TGU, each arm

-100 Skips after each round-

(18 min. cap)

Thursday Mar 24, 2022

45:00 AMRAP:

5-8 reps each w/ empty bars:
Deadlift
Hang Power Clean
Front Squat
Press
Push Jerk
Back Squat
Good Morning

2:00 Row
Pigeon Pose 1:00 each side
15-20 Push Ups
3-4 cycles of hanging block breathing
20 Sit Ups
10 HS Kick Ups
200m Loaded Shoulder Carry