Gym WODs

Thursday Mar 03, 2022

45:00 AMRAP:

1:30 Wall Stretch, each leg - Once

5-8 reps each w/ empty bars:
Deadlift
Hang Power Clean
Front Squat
Press
Split Jerk
Good Morning
Back Squat
2:00 Row
Pigeon Pose 1:00 each side
5 Down to Updog Transitions
3-4 cycles of hanging block breathing
10 Strict Knee Raises
10 HS Kick Ups
200m Loaded Shoulder Carry

Wednesday Mar 02, 2022

(15 minutes)

10 Russian Baby Makers
30 Ostrich Bounces
20 Sit Ups
5 KB DL
5 Push Ups
100 Skips
15 minute AMRAP:

10 KB Deadlifts (2 KB's)
10 Push Ups (KB Pushup if you normally RX)
10 Hollow Rocks
10 Superman Extensions
150 Skips

Monday Feb 28, 2022

(18 minutes)

2 rounds:
8 Empty Bar Clean Shrugs
8 Power Cleans
8 Push Press
8 Split Jerks
15 Barbell Lateral Hops
10 Push Ups

Then, cycle:
2-3 Power Cleans + 1 Split Jerk
5 Burpees
10 Wrist Waves/Pets
15-20 Double Unders
2:30 on / 2:00 off x 5 rounds

3 Power Cleans + 1 Split Jerk
7 Burpees
30 Double Unders

Saturday Feb 26, 2022

(8-10 minutes)
10 Deadbugs
2 cycles of "Bear Complex"
:30 Hang
100 SL Hops

Take 20 minutes to complete:

“Bear Complex” x 4 rounds

7 cycles unbroken of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Score = the 4 barbell loads
10 minutes:
5 Inchworms
5-10 Wall Balls
5-10 Pull Ups or Ring Rows
5-10 Med-Ball Sit Ups
10 Superman Extensions
3 rounds for time with a partner:

400m Med Ball Carry
40 Wall Balls
40 Pull Ups or Ring Rows
40 Med Ball Sit Ups

Med ball run together, then one partner working at a time while inside, sharing reps

Friday Feb 25, 2022

2 rounds:
5-10 Down to Updog Transitions
Deep Lunge Circles x 10 each way
Saddle Wrist Stretch :30 each way
10 Box Step Up and Over
5/5 light DB Snatches

Then cycle:
1-2 Wall Walks
3/3 DB Snatch
5 Box Jumps
15 minute AMRAP:

3 wall walks
12 dumbbell snatches
15 box jump-overs

♂ 50-lb dumbbell, 24-in box
♀ 35-lb dumbbell, 20-in box

Thursday Feb 24, 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
100 Skips
10 HS Kick Ups
:45 Samson Stretch, each leg
10 Russian Baby Makers
200m Loaded Shoulder Carry

Wednesday Feb 23, 2022

(18 minutes)

2:00 Frog Stretch, once

5-10 KB Swings
3/3 Push Press
:30-:60 Hang
20 Double Unders
5-10 Push Ups
10 Superman Extensions
15 minute AMRAP:

15 Russian KB Swings
5/5 KB Push Press
100m Farmer Carry w/DB’s
25 Double Unders
10 Push Ups (Unbroken)
10 Hollow Rocks

Tuesday Feb 22, 2022

(12-15 minutes)

2 rounds:
10 Wrist waves/pets
8 Empty Bar Shrugs
8 Empty Bar Power Cleans
10 Kip Swings
50 SL Hops + :30 Balance, each leg

Then, cycle:
3-5 TTB
Run 100m Forward, 100m Backward
2-3 Power Cleans
Every 5:00 x 5 rounds:

5-10 TTB, Unbroken
Run 200-500m
5 Power Cleans, singles

*aim for 1:30-2:00 rest each round*

Monday Feb 21, 2022

(15-18 minutes)

2:00 Wall Stretch, each leg - ONCE

Then, cycle:
5 Down to Updog Transitions
10 Calorie Row
5 Burpees
5 Thrusters - build to something above workout weight
18-15-12-9-6-3 reps for time:

DB Thrusters
Burpees
Rowing for calories

-15 minute time cap-