Gym WODs

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 =)*

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