Gym WODs

Saturday Mar 26, 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
3-5 Kneeling Jumps OR 5 Tuck Jumps
With a partner, for time:
50 Box Jumps (24/20 in)
50 Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

*50 Back Extensions*

Friday Mar 25, 2022

(15-18 minutes)

2 rounds:

:15-:20 Pistol Hold each leg
10 Lunges, each leg
10 Single Arm Swing, each side
10 Hollow Rocks
50 Skips

Then, cycle:
2-3 Pistols, each leg
3 KB Snatch + 1 TGU
10 Scorpion Kicks
100 Skips
2-4-6-8-10-8-6-4-2 for time:

Pistols, total - alternating legs
KB Snatch + 1 TGU, each arm

-100 Skips after each round-

(18 min. cap)

Thursday Mar 24, 2022

45:00 AMRAP:

5-8 reps each w/ empty bars:
Deadlift
Hang Power Clean
Front Squat
Press
Push Jerk
Back Squat
Good Morning

2:00 Row
Pigeon Pose 1:00 each side
15-20 Push Ups
3-4 cycles of hanging block breathing
20 Sit Ups
10 HS Kick Ups
200m Loaded Shoulder Carry

Wednesday Mar 23, 2022

(18 minutes)

2:00 Wall Stretch, each leg - Once

2 rounds:
10 Scapular Pull Ups
5-10 Down to Updog Transitions
:30/:30 Post Lat Stretch
50 SL Hops + :30 SL Balance

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

6 Push Press
7-10 Strict Pull Ups (First set unbroken)
40 ft. Seal Walk
Row 500m//Run 400m

Tuesday Mar 22, 2022

18 minutes:

2 rounds:
10 Deadbugs
10 Scorpion Kicks
10-15 Banded Pull Aparts

Then, cycle:
Find a challenging 5 rep DL
15-20 Double Unders
5-10 Push Ups
4 Mat Bear Crawl
Buy-in: 50 Double Unders

Then, 4 rounds for time:
8 Deadlifts @ 70% of 5 rep
12 Push Ups
16 Mat Bear Crawl

Cash-out: 50 Double Unders

-12 min. Cap-

(POST-WOD)
3x10 Back Extensions

Monday Mar 21, 2022

7 minutes to build up FS

Every 4:30 x 5 rounds:
8 Front Squats
10 Wrist Waves/Pets
5-10 Medball Sit ups
5-10 Push Press Wall Balls
5 Lunge Circles, each way
5-10-15-10-5 reps for time:

Wall Balls
Med Ball Sit Ups
Step Back Lunges, each leg

-10 minute cap-

(POST-WOD) 2:00 Wall Stretch, each leg

Saturday Mar 19, 2022

(10-12 minutes)
2 x Power Snatch + OHS
10-15 DU's
2 x Squat Snatch
10 Scapular Pull Ups
10 Scapular Push Ups

Every 1:30 x 6 rounds:
Power Snatch + OHS x 2
10 Banded Pull Aparts
10 Banded Dislocates

Every 1:30 x 6 rounds:
Squat Snatch x 3
15-30 Double Unders
(12 minutes)
:30 Hang
5 Bench
5 Back Ext.
5 Down to Updog
10 Sit Ups
10 Lunges, total

20 min. AMRAP:

8-10 Bench Press - one partner @ a time
10 Back Extensions - one partner @ a time
40 ft. Bear Crawl - together
40 ft. Lunge - together
20 Sit Ups - together

Friday Mar 18, 2022

(15-18 minutes)

2 rounds:

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

Then, cycle:
2-3 Pistols, each leg
3-5 TTB
5 Box Jumps
5 Pike HSPU
10 Scorpion Kicks
20 min. AMRAP:

3/3 Pistols
6-10 TTB, Unbroken
10 Pike HSPU
10 Box Jumps

-1:00 break every 2 rounds completed-

Thursday Mar 17, 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
150 Skips
10 HS Kick Ups
:45 Samson Stretch, each leg
10 Good Mornings + 10 Round and Arch @ bottom
200m Loaded Shoulder Carry

Wednesday Mar 16, 2022

(18 minutes)

2:00 Wall Stretch, each leg - Once

2 rounds:
10 Scapular Pull Ups
5-10 Down to Updog Transitions
:30/:30 Post Lat Stretch
50 SL Hops + :30 SL Balance


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

5 Push Press
7-10 Strict Pull Ups
Row 500m//Run 400m

-15 minute cap-