Gym WODs

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 =)*

Wednesday Apr 06, 2022

(18-20 minutes)

2 rounds:
10 Deadbugs
10/10 SL DL
:30-:60 Hang
100 Single Unders

Then, cycle:
3-5 Deadlift
5 Hollow Rocks
5 Superman Ext.
:30 Sphinx or Updog
15 Double Unders
Every 1:30 x 10 rounds:

5 Deadlift
5-10 Hollow Rocks
30 Double Unders

Tuesday Apr 05, 2022

(18 minutes)

1:30 Wall Stretch, each leg - Once

2 rounds:
10 Scapular Pull Ups
10 Kip Swings
5 Down to Updog Transitions
:20/:20 Post Lat Stretch
10 Empty Bar Push Press

Then, cycle:
2-3 Push Press
3-5 Pull Ups
5-10 Push Ups
10 Wrist Waves & Pets
Row 250m
Buy-in: 50 Sit Ups

4 rounds for time:
6 Push Press
7 Strict Pull Ups
8 Mat Seal Walk
250m Row

Buy-out: 50 Push Ups

-18 min cap-

Monday Apr 04, 2022

Every 4:00 x 5 rounds:

Front Squat x 4 (Final Week)
10 Deadbugs
2 Power Cleans + 1 Squat Clean
10 Kip Swings + 3-5 TTB
-Stretch of choice until next round-
15 min. AMRAP:
Run 400m
5 Squat Cleans
5-10 TTB

Score = Reps + Weight on bar
Every 100m running = 10 reps

Saturday Apr 02, 2022

(8-10 minutes)
2 x Power Snatch + OHS
2-3 Tuck or Kneeling Jumps
2 x Squat Snatch
10 Scapular Pull Ups
10 Scapular Push Ups

Every 1:30 x 6 rounds:
Power Snatch + OHS x 2-3 reps
10 Band Dislocates
5 Band W's, :05 Hold Open

Every 1:30 x 6 rounds:
Squat Snatch x 3
10 PVC Sotts Press
20 min. AMRAP:
Run 400m Together
20 Med Ball sit ups, total
20 KB Swings each
10 Pull Ups each
8-10 Bench Press each

*One partner working at a time inside, except medball sit ups (pass ball with your partner)

Friday Apr 01, 2022

2 rounds:
1:00 Prayer Stretch
10 Foam roller passes each Lat
5-10 Pike HSPU
10 Scorpion Kicks
10 Air Squats
Run 100m Forward, 100m Backward

Then,cycle:
8-10 Wall Balls
3-6-9-6-3 Shuttle Runs
1 Rope Climb
10 Wrist Waves/Pets
For time:

Wall Balls: 8-16-24-16-8
Shuttle Runs: 4-8-12-8-4
Rope Climbs: 1-2-3-2-1

-12 min. cap-

Thursday Mar 31, 2022

45:00 AMRAP:

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

Then,cycle:
10 HS Kick Ups
10 Side Plank Hip Touches, each side
20-30 Sit Ups
10-15 Push Ups
10 Superman Extensions
2:00 Row
1:00 Pigeon Pose, each leg
:30 Sphinx/Updog
20 KB Swings into 200m Shoulder Carry

Wednesday Mar 30, 2022

(15 minutes)
Two rounds w/ empty barbell:
10 Deadlifts
10 Strict Press
10 Push Press
20 Lateral Bar Hops
10 Box Step Ups

Remaining time:
3-5 Deadlifts
3-5 Box Jumps

*Every other round Row 1:00
“Christine”

3 rounds for time:
500m Row
12 Deadlifts (RX = bodyweight)
21 Box Jumps (24/20in)

Tuesday Mar 29, 2022

(18 minutes)

2:00 Wall Stretch, each leg - Once

2 rounds:
10 Scapular Pull Ups
10 Kip Swings
5-10 Down to Updog Transitions
:20/:20 Childs Pose Lat Stretch
:30/:30 SL Balance

Then, cycle:
2-3 Push Press
3-5 Pull Ups
10 Wrist Waves & Pets
Run 100m Forward + 100m Backward//Row 250m
For time:

800m Run

5 rounds:
5 Push Press
5-10 Kipping Pull Ups (12 Ring Rows)
40ft. Seal Walk

800m Run

-18 min. cap-

Monday Mar 28, 2022

Every 4:00 x 6 rounds:

6 Front Squats
10 Scorpion Kicks//3-5 Burpee Box Step Overs
2-3 Power Cleans//90/90's x 5 each way
10 Wrist Waves/Pets
12 min. AMRAP:

3 Power Cleans
10 Burpee Box Step Overs
15 Sit Ups
15 Air Squats