Gym WODs

Saturday Apr 16, 2022

(8-10 minutes)
2-3 Power Clean + Split Jerk
5 Band Dislocates
5 Pull Aparts
5/5 Front Plank Hip Touches
10 Deadbugs
50 Single Unders

20 minute EMOM

A) Power Clean + Split Jerk x 3
B) 10 Pull Aparts + 3-5 W's (:05 hold open)
C) Front Plank Hip Touches x 10 each way
D) 50-100 Single Unders
(10-12 minutes)
10 Sit Ups
10 Wall Slides + Shoulder Rotations
8 DB Bench Press
5 Box Jumps
20 Double Unders
Row 200m

25 min. AMRAP w/ a partner:

8-10 DB Bench Press each, alternating
10 Box Jumps each, alternating
20 Sit Ups each, working at the same time
Share 1000m on the rower and 50 Double Unders

Friday Apr 15, 2022

(18 minutes)
2 rounds:
:30/:30 Saddle Wrist Stretch
5 L-sit to tabletop
5-10 Pike HSPU
10 Scapular Pull Ups
10 Scapular Push Ups

Then, cycle:
10 Kip Swings
2-3 Strict Pull Ups
2-3 HSPU
7 Hollow Rocks
Row 200m
18 min. AMRAP:

6 Strict Pull Ups
6 HSPU
12 Hollow Rocks
300m Row

Thursday Apr 14, 2022

45:00 AMRAP:

1:30 Wall Stretch, each leg - once
2:00 Frog Stretch - once

Then, cycle:
5:00 Row
Pigeon Pose 1:00 each side
Run 100m Forward, 100m Backward
10-15 Push Ups
15 Sit Ups
50 Single Leg hops into :30 Balance, each side
1:00 OH Barbell Hold
Kneeling Hip Stretch x 10 each side

Wednesday Apr 13, 2022

(18-20 minutes)

2 rounds:
10 Deadbugs
10/10 SL DL
5 Down to Updogs
:30 Hang
100 Single Unders

Then, cycle:
3-5 Deadlift
3/3 DB Push Press
10 Superman Ext.
:30 Sphinx or Updog
15 Double Unders
Every 1:30 x 10 rounds:

5 Deadlifts
5/5 Single Arm DB Push Press
20-30 Double Unders

Tuesday Apr 12, 2022

(20-22 minutes)
2:00 Wall Stretch, each leg - once

2 rounds:
10 Scap Pull Ups
10 Kip Swings
5 Knee Raises
Barbell Forearm Smash, 10 passes each side
10 Light KB Swings

Then, cycle:
Run 100m Forward + 100m Backward
10 KB Swings, building to weight
3-5 Pull Ups
For time:

Buy-in: 30 Strict Knee Raises

3 rounds:
400m Run
25 Russian KB Swings
10 Pull Ups, any style

Buy-out: 30 Ring Rows

-15 min cap-

Monday Apr 11, 2022

Every 5:00 x 4 rounds:

Back Squat x 8
Scorpion Kicks x 10
Wall Ball x 5
Medball Sit Up x 5
Push Up x 5-10
Cossacks Squat x 3-5 each side
3 rounds for time:

20 Wall Balls
20 Med Ball Sit Ups
20 Push Ups
20 Cossacks Squats

Saturday Apr 09, 2022

20 min. EMOM:

A) 2-3 x Power Clean + Split Jerk
B) 5 Dislocates + 10 Pull Aparts
C) 10 Side Plank Hip Touches, each side
D) 5-10 Strict Pull Ups
For time with a partner:

Run 800m together

5 rounds each - one partner working at a time:
20 KB Swings
10-15 Push Ups
7 Burpee Box Jump Overs

Run 800m together

-25 min. cap-

Friday Apr 08, 2022

(15-18 minutes)
2 rounds:
:30/:30 Saddle Wrist Stretch
5 Down to Updog
10 Push Ups
10 Lunge Circles each way

Then, cycle:
2-3 DB Snatch, each arm
2-3 Thrusters, each arm
5 Step Back Lunges, each leg
20 Sit Ups
100 Skips
5-10-15-10-5 reps for time:

DB Power Snatch, each arm
DB Thruster, total
Bodyweight Step Back Lunges

-100 Skips after each round-

Thursday Apr 07, 2022

45:00 AMRAP:

1:30 Wall Stretch, each leg - Once
2:00 Frog Stretch - Once

Then, cycle:
Row 2:00
:30/:30 Side Plank
10 Straddle/Back Roll
10 HS Kick Ups
10 Pike HSPU
:45 Sphinx or Updog
Hanging Block Breathing x 3-4 cycles
150 Jump Rope Skips
200m Loaded Carry

*30 Burpee Floater =)*