Gym WODs

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-

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