Gym WODs

Monday Feb 28, 2022

(18 minutes)

2 rounds:
8 Empty Bar Clean Shrugs
8 Power Cleans
8 Push Press
8 Split Jerks
15 Barbell Lateral Hops
10 Push Ups

Then, cycle:
2-3 Power Cleans + 1 Split Jerk
5 Burpees
10 Wrist Waves/Pets
15-20 Double Unders
2:30 on / 2:00 off x 5 rounds

3 Power Cleans + 1 Split Jerk
7 Burpees
30 Double Unders

Saturday Feb 26, 2022

(8-10 minutes)
10 Deadbugs
2 cycles of "Bear Complex"
:30 Hang
100 SL Hops

Take 20 minutes to complete:

“Bear Complex” x 4 rounds

7 cycles unbroken of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Score = the 4 barbell loads
10 minutes:
5 Inchworms
5-10 Wall Balls
5-10 Pull Ups or Ring Rows
5-10 Med-Ball Sit Ups
10 Superman Extensions
3 rounds for time with a partner:

400m Med Ball Carry
40 Wall Balls
40 Pull Ups or Ring Rows
40 Med Ball Sit Ups

Med ball run together, then one partner working at a time while inside, sharing reps

Friday Feb 25, 2022

2 rounds:
5-10 Down to Updog Transitions
Deep Lunge Circles x 10 each way
Saddle Wrist Stretch :30 each way
10 Box Step Up and Over
5/5 light DB Snatches

Then cycle:
1-2 Wall Walks
3/3 DB Snatch
5 Box Jumps
15 minute AMRAP:

3 wall walks
12 dumbbell snatches
15 box jump-overs

♂ 50-lb dumbbell, 24-in box
♀ 35-lb dumbbell, 20-in box

Thursday Feb 24, 2022

45:00 AMRAP:

2:00 Wall Stretch, each leg - once

Then, cycle:
40ft Bear Crawl
2:00 Row
1:00 Pigeon Pose, each leg
1:00 Child's Pose
100 Skips
10 HS Kick Ups
:45 Samson Stretch, each leg
10 Russian Baby Makers
200m Loaded Shoulder Carry

Wednesday Feb 23, 2022

(18 minutes)

2:00 Frog Stretch, once

5-10 KB Swings
3/3 Push Press
:30-:60 Hang
20 Double Unders
5-10 Push Ups
10 Superman Extensions
15 minute AMRAP:

15 Russian KB Swings
5/5 KB Push Press
100m Farmer Carry w/DB’s
25 Double Unders
10 Push Ups (Unbroken)
10 Hollow Rocks

Tuesday Feb 22, 2022

(12-15 minutes)

2 rounds:
10 Wrist waves/pets
8 Empty Bar Shrugs
8 Empty Bar Power Cleans
10 Kip Swings
50 SL Hops + :30 Balance, each leg

Then, cycle:
3-5 TTB
Run 100m Forward, 100m Backward
2-3 Power Cleans
Every 5:00 x 5 rounds:

5-10 TTB, Unbroken
Run 200-500m
5 Power Cleans, singles

*aim for 1:30-2:00 rest each round*

Monday Feb 21, 2022

(15-18 minutes)

2:00 Wall Stretch, each leg - ONCE

Then, cycle:
5 Down to Updog Transitions
10 Calorie Row
5 Burpees
5 Thrusters - build to something above workout weight
18-15-12-9-6-3 reps for time:

DB Thrusters
Burpees
Rowing for calories

-15 minute time cap-

Saturday Feb 19, 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
50 Skips
1-2 Wall Walks

EMOM x 20 minutes:
A) 3 Power Cleans
B) 3 Split Jerks
C) 100 Skips
D) 3-5 Wall Walks

*Catch power cleans a few inches below normal*
(10 minutes)
20ft Seal Walk
5-10 Deadlifts
10 Step Ups
:30 Founder Pose
Run 100m forward, 100m backward

For time:

Run 800m together

Then, 4 rounds, alternating with your partner:
40 ft. Seal Walk
10 Deadlifts
20 Box Step Ups

Run 800m together

Friday Feb 18, 2022

(15-18 minutes)

2 rounds:

:15-:20 Pistol Hold each leg
10 Kip Swings
100 Skips

Then, cycle:
1-2 Bar Muscle Ups
2-3 Pistols, each leg
15-20 Double Unders
10 Scorpion Kicks
3:00 on/1:30 off x 4 rounds:

3 Bar Muscle Ups
6 Pistols, alternating legs
35 Double Unders