Gym WODs

Wednesday Feb 16, 2022

(18 minutes)

2:00 Frog Stretch, once

Then, cycle:
5 Down to Updog Transitions
10 Scorpion Kicks
250m Row
5 Burpees
3-5 HSPU
100m Farmer Carry
5 rounds for time:

3 HSPU
150m Row
10 Burpees
100m Farmer Carry

*HSPU go up by 3 each set (3-6-9-12-15)*

Tuesday Feb 15, 2022

(15-18 minutes)

2:00 Wall Stretch, each leg - ONCE

15 Glute Bridges
3-5 Back Squats
5 Squat Jumps
30-50 Bicycle Crunches
Run 200m
Starting every 5:00 x 4 rounds:

Back Squat x 5
16 Squat Jumps
200-500m Run

*Aim to add weight, or distance on the run*

Monday Feb 14, 2022

(18 minutes)

1:30 Wall Stretch, each leg - Once

Then,
3/3 DB Push Press - working to a heavy 3
3/3 DB Snatch
3-5 TTB
10 Step Ups
10 Deadbugs
2 x 7:00 AMRAP's with 3:00 rest between:

7 Step Ups, each leg - alternating
7 DB Snatches, each arm - alternating
7 DB Push Press, each arm
7 TTB

Saturday Feb 12, 2022

(10-12 minutes)

10 Banded Dislocates
10 Banded Pull Aparts
3-5 reps each of:
Deadlift
Clean Shrug
Power Clean
Push Press
Split Jerk
Strict Pull Ups
50 Skips

EMOM x 20 minutes:
A) 3 Power Cleans
B) 3 Split Jerks
C) 100 Skips
D) 5-10 Strict Pull Ups
15 minutes:
1:30 Wall Stretch, each leg - ONCE

10 Scorpion Kicks
5-10 Close Grip Bench
3-5 Mat Seal Walk or Bear Crawl
10 Kip Swings
:20-:30 Active Hang
Run 50m Forward/ 50m Backward

18 minute AMRAP:

Close Grip Bench x 10
Seal Walk x 40 ft. (Bear Crawl)
Run 200m (100 forward/100 backward)

-One partner working at a time-
(A-Bench,B-Bench,A-Seal Walk, B-Seal Walk...)

Friday Feb 11, 2022

12-14 minutes

2 rounds:

:15-:20 Pistol Hold each leg
10 Box Step Ups
5 Empty Bar Shrugs
5 empty bar Power Snatch

Then, cycle:
2-3 Power Snatch
1-2 Pistols, each leg
5 Box Jumps
:30 Sphinx
20:00 AMRAP:

3 Power Snatch
3/3 Pistols
10 Box Jumps

-Rest 1:00 every 2 completed rounds-

Wednesday Feb 09, 2022

(12-15 minutes)

2 rounds:
10 HS Kick Ups
5 L-sit to tabletops
10 Bodyweight Good mornings

Then, cycle:
10 KB Swings
HS Walk x 2-3 mats
5-10 Push Ups
3-5 TTKB
10 Scorpion Kicks
6:00 on / 2:00 off x 3 rounds
20 Russian KB Swings
32 Ft. HS Walk (8 mats)
12 Push Ups
12 Toes to KB

Tuesday Feb 08, 2022

(15-18 minutes)

2:00 Wall Stretch, each leg - ONCE

Then, cycle:
3-5 Back Squats
2-3 Strict Pull Ups
200m Row
20 Sit Ups
10 Superman Ext.
Every 5:00 x 4 rounds:
Back Squat x 5
Strict Pull Ups x 10 (Up to 2 sets)
500m Row (Track times)

Monday Feb 07, 2022

(15-18 minutes)

2 rounds:
:30/:30 Samson Stretch
5 Down to Updog Transitions
10 HS Kick Ups

Then, cycle:
3-5 HSPU
5 Burpees
Run 200m
15 min. AMRAP:

10 HSPU
10 Burpees
Run 400m

-Find a variation that allows for unbroken 10's-

Saturday Feb 05, 2022

FR In-House Competition:

#1: "Don't Trip"
RX - 15 min. AMRAP:
6 Front Squats (115/85)
8 Pull Ups
10 Push Ups
Run 100m Forward/100m Backward

Scaled - 15 min. AMRAP:
6 Front Squats (65/45)
8 Ring Rows
10 Push Ups (elevate as needed)
Run 100m Forward/100m Backward

-Rest 3:00-

#2: "Now Heavy"
5 min. to establish:

1 Rep Max - Ground to Overhead

*Most will use a Clean & Jerk, but Clean+Push Press or Snatch count*
*3 attempts MAX*

#3: Burpees again?!

RX:
80 Double Unders
70 Parking lot body weight lunges
60 KB Swings, American (24/16kg)
50 Sit Ups
40 Burpees
30 Toes to Bar
20 KB Push Press, each arm (24/16kg)
10 KB Facing Burpees
80 Double Unders

Scaled:
200 Jump Rope Skips
60 Parking lot body weight lunges
50 KB Swings, American (16/12kg)
40 Sit Ups
30 Kick-back Burpees
20 Hanging Knee Raises
10 KB Push Press, each arm
10 Burpees
200 Jump Rope Skips