Gym WODs

Thursday Feb 17, 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
15-20 Push Ups
3-4 cycles of hanging block breathing
200m Loaded Shoulder Carry
20 Sit Ups
10 HS Kick Ups

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-