Gym WODs

Friday Mar 11, 2022

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Men's RX: 95 lb, then 115 lb, then 135 lb
Womens RX: 65 lb, then 75 lb, then 85 lb
Time cap: 12 minutes

Thursday Mar 10, 2022

45:00 AMRAP:

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

2:00 Row
Pigeon Pose 1:00 each side
10-15 Ring Rows
3-4 cycles of hanging block breathing
200m Loaded Shoulder Carry
10-15 Hollow Rocks
10 HS Kick Ups

Wednesday Mar 09, 2022

(18-20 minutes)

2 rounds:
10 Scorpion Kicks
5 L-sit to Tabletop
10 Kip Swings
100 Skips

Then, cycle:
3-5 Pull Ups
7-10 Push Ups
10 Air Squats
10 Sit Ups
15 Double Unders
10 minute AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

Straight into,
30-20-10 for time:
Double Unders
Sit Ups

Tuesday Mar 08, 2022

(18 minutes)

2:00 Wall Stretch, each leg - ONCE

Then, cycle:
10 Front Rack Reaches, each way
3-5 Front Squats
3/3 Cossacks Squats
10 Kip Swings + 3 Strict Knee Raises
Run 200m//Row 250m
18 minute AMRAP:

3 Front Squats
8/8 Cossacks Squats
7-10 Strict Knee Raises
Row 500m//Run 400m

Monday Mar 07, 2022

(15-18 minutes)
2 rounds:
:30 /:30 Saddle Wrist Stretch
5 Down to Updogs
:30/:30 Banded Tricep Stretch
15 Pull Aparts

Then, cycle:
1-2 Clean & Jerks
3-5 V-Ups
10 Superman Extensions
3 Burpee Box Jump Overs
50 Single Unders
7:00 on/3:00 off x 3 rounds:

2 Clean & Jerks
10 Burpee Box Jump Overs
5-10 V-Ups (Unbroken)
100 Single Unders

Saturday Mar 05, 2022

20 minute EMOM:

A) Bench x 8-10
B) Jefferson Curls x 5
C) Strict Chin Ups x 5-10
D) 10 Dislocates + 10 Pull Aparts
E) 100 Single Unders
3 rounds for time with a partner:

10 HSPU, each
20 Med Ball Squats, each
30 Sit Ups, each
One partner run 400m, other Row's until they get back then switch (Both moves each round)

Thursday Mar 03, 2022

45:00 AMRAP:

1:30 Wall Stretch, each leg - Once

5-8 reps each w/ empty bars:
Deadlift
Hang Power Clean
Front Squat
Press
Split Jerk
Good Morning
Back Squat
2:00 Row
Pigeon Pose 1:00 each side
5 Down to Updog Transitions
3-4 cycles of hanging block breathing
10 Strict Knee Raises
10 HS Kick Ups
200m Loaded Shoulder Carry

Wednesday Mar 02, 2022

(15 minutes)

10 Russian Baby Makers
30 Ostrich Bounces
20 Sit Ups
5 KB DL
5 Push Ups
100 Skips
15 minute AMRAP:

10 KB Deadlifts (2 KB's)
10 Push Ups (KB Pushup if you normally RX)
10 Hollow Rocks
10 Superman Extensions
150 Skips