Gym WODs

Monday Jan 24, 2022

(15 minutes)

2 rounds:
:30/:30 Face Down Pec Stretch
10 Bodyweight Good Mornings
10 Box Step Ups

Then, cycle:
5 Push Ups
5 KB Swings
5 Box Jumps
5 Sit Ups
20 minute AMRAP:

10 Push Ups
10 Sit Ups
10 KB Swings
10 Box Jumps

Saturday Jan 22, 2022

(8 minutes)
Power Snatch + OHS x 2
Snatch Push Press x 2
Snatch Balance x 2
Hanging Knee Raises x 10
Banded Dislocates & Scapular Pull Ups x 5 each

EMOM x 25 minutes:
A) Power Snatch + OH Squat x 2
B) Snatch Push Press x 3-5
C) Snatch Balance x 3
D) Side Plank Hip Touches x 7-10 each side
E) 10 Banded Dislocates//10 Scapular Pull Ups
(8-10 minutes)
5 DB Bench
5 Kip Swings + 3-5 TTB
100 Skips
5 KB DL + :30 Hold

20 minute WOD alternating w/a partner:

A) 10-15 KB Deadlifts into (50m Carry, 100m Run, 50m Carry)

B) DB Bench x 10
TTB x 7-10
150 Skips

Friday Jan 21, 2022

(15 minutes)

Wall Squat Mobility 2:00 - once

2 rounds:
:15-:20 Pistol Hold, each leg
5 Wall Balls
10 Kip Swings
15 Sit Ups

Then, cycle:
2-3 Pistols, each leg
3-5 Pull Ups
10 Wall Balls
100 Single Leg Hops
21-15-9 reps for time:

Pistols, alternating legs
Pull Ups
Wall Balls

10 minute time cap

(Post-WOD)
1200m Group Walk

Thursday Jan 20, 2022

45:00 AMRAP:
2:00 Wall Stretch, each leg - ONCE

Then, cycle:
2:00 Row

Empty bar x 5-8 reps each:
Deadlift
Hang Power Clean
Front Squat
Press
Back Squat
Behind the neck Split Jerks (In front if it bothers shoulders)

Pigeon Pose 1:00 each side
15-20 Push Ups
10 Straddle Reach to Back Rolls
3-4 cycles of Hang Block Breathing
150 Skips

Wednesday Jan 19, 2022

(15-18 minutes)
2:00 Frog Stretch - ONCE

2 quick rounds:
10 Light KB Squats
10 Light KB Swings
100m Run (50 forward, 50 backward)
5 Russian Baby Makers

Then, cycle:
10 KB Squats
15 KB Swings
200m Run (100 forward, 100 backward)
:30 Child's Pose
15 min. AMRAP:

500m Run
10 KB Squats
20 KB Swings
500m Run
20 KB Squats
30 KB Swings
500m Run
30 KB Squats
40 KB Swings
500m Run
40 KB Squats
50 KB Swings
500m Run

Score = Total Reps (Run=50 reps)

Tuesday Jan 18, 2022

(12-15 minutes)

:30/:30 Banded Tricep Stretch
5 Med Ball Sit Ups
2-3 Press
2-3 Jerks
5 Banded Pull Aparts & 5 Banded W’s (:05 hold)
10 Kip Swings
25 minute EMOM:
A) 2-3 Press
B) 10-20 Med Ball Sit-Ups
C) 5 Split Jerks
D) 15 Banded Pull Aparts//10 Banded W’s (:05 hold)
E) 10-15 Kip Swings

*Aim to add 2.5-10lbs to last week*

Saturday Jan 15, 2022

(8 minutes)
Power Snatch + OHS x 2
Snatch Push Press x 2
Snatch Balance x 2
Hanging Knee Raises x 10
Pull Aparts & Banded W's x 5 each

EMOM x 25 minutes:
A) Power Snatch + OH Squat x 3
B) Snatch Push Press x 3-5
C) Snatch Balance x 3
D) Hollow Rocks x 10-15
E) 10 Banded Pull Aparts//10 Banded W's
20 minutes alternating with a partner:

A) Run 500m

B) AMRAP of:
8 DB Bench
10/8 Calorie Row
20 Sit Ups
20 Lunges, total

Friday Jan 14, 2022

(15-18 minutes)

2 rounds:
10 PVC Around the Worlds
10 Good Mornings
10 Kip Swings
10 Ring Rows
100 Skips

Then, cycle:
20 Double Unders
4/4 DB Snatch, alternating
5 Pull Ups
:30 Childs Pose
3 rounds for time:
80 Double Unders
40 DB Snatch, alternating
20 Pull Ups

-18 minute cap-

Thursday Jan 13, 2022

45:00 AMRAP:

2:00 Wall Stretch, each leg - ONCE

Then, cycle:
Row 2:00
10 Side Plank Hip Touches, each side
30-50 Bicycle Crunches
Hanging Block Breathing x 3-4 cycles
150 Jump Rope Skips
10-15 KB Deadlift right into 100m Farmer Carry
:45 Sphinx