Gym WODs

Tuesday Mar 15, 2022

(15-18 minutes)
2 rounds:
10/10 SL DL
10 Deadbugs
10 Scorpion Kicks
:15-:30 Active Hang
100 Skips

Then, cycle:
5 KB Deadlifts
3 KB Cleans
5-10 Hollow Rocks
15 Double Unders
3:00 on/3:00 off x 4 rounds:

30 Double Unders
10 KB Deadlifts
5 KB Cleans
10 Hollow Rocks

Monday Mar 14, 2022

7 minutes to build up FS

Every 5:00 x 4 rounds:
10 Front Squats
5-10 Medball Sit ups
5-10 Push Ups
5-10 Push Press Wall Balls
With a 12 minute cap (rest included):

20-15-10
Wall Balls
Med Ball Sit Ups

-Rest 3:00-

20-15-10
Push Ups
Air Squats

Saturday Mar 12, 2022

Emom x 25 minutes:

Power snatch + OHS x 2
10 Scorpion Kicks
Squat Snatch x 3
Med Ball Sit Ups x 10-15
PVC Dislocates x 15
20 minutes alternating with a partner:

A) Run 500m

B) AMRAP of:
8 Close Grip Bench
20/16 Calorie Row
40 ft. Bear Crawl
20 Lunges, total

Friday Mar 11, 2022

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Men's RX: 95 lb, then 115 lb, then 135 lb
Womens RX: 65 lb, then 75 lb, then 85 lb
Time cap: 12 minutes

Thursday Mar 10, 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
10-15 Ring Rows
3-4 cycles of hanging block breathing
200m Loaded Shoulder Carry
10-15 Hollow Rocks
10 HS Kick Ups

Wednesday Mar 09, 2022

(18-20 minutes)

2 rounds:
10 Scorpion Kicks
5 L-sit to Tabletop
10 Kip Swings
100 Skips

Then, cycle:
3-5 Pull Ups
7-10 Push Ups
10 Air Squats
10 Sit Ups
15 Double Unders
10 minute AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

Straight into,
30-20-10 for time:
Double Unders
Sit Ups

Tuesday Mar 08, 2022

(18 minutes)

2:00 Wall Stretch, each leg - ONCE

Then, cycle:
10 Front Rack Reaches, each way
3-5 Front Squats
3/3 Cossacks Squats
10 Kip Swings + 3 Strict Knee Raises
Run 200m//Row 250m
18 minute AMRAP:

3 Front Squats
8/8 Cossacks Squats
7-10 Strict Knee Raises
Row 500m//Run 400m

Monday Mar 07, 2022

(15-18 minutes)
2 rounds:
:30 /:30 Saddle Wrist Stretch
5 Down to Updogs
:30/:30 Banded Tricep Stretch
15 Pull Aparts

Then, cycle:
1-2 Clean & Jerks
3-5 V-Ups
10 Superman Extensions
3 Burpee Box Jump Overs
50 Single Unders
7:00 on/3:00 off x 3 rounds:

2 Clean & Jerks
10 Burpee Box Jump Overs
5-10 V-Ups (Unbroken)
100 Single Unders

Saturday Mar 05, 2022

20 minute EMOM:

A) Bench x 8-10
B) Jefferson Curls x 5
C) Strict Chin Ups x 5-10
D) 10 Dislocates + 10 Pull Aparts
E) 100 Single Unders
3 rounds for time with a partner:

10 HSPU, each
20 Med Ball Squats, each
30 Sit Ups, each
One partner run 400m, other Row's until they get back then switch (Both moves each round)