Gym WODs

Monday Jan 31, 2022

(12-15 minutes)

2 rounds:
:30/:30 Saddle Wrist Stretch
5 Down to Updog Transitions
10 Kip Swings
10 Box Step Ups
5-10 Empty Bar Power Cleans

Then, cycle:
2-3 Power Cleans
2-3 TTB
5 Box Jumps
5-10 Push Ups
6:00 on / 3:00 off x 3 rounds:

3 Power Cleans
6 TTB
9 Box Jumps
12 Push Ups

Saturday Jan 29, 2022

Emom x 25 minutes:

Power snatch + OHS x 2
10 Scorpion Kicks
Squat Snatch x 3
Strict Knee Raises x 7-10
PVC Dislocates x 15
20 minute AMRAP:
60 Kettlebell Swings, American
50 Air Squats
40 sit Ups
30 Push Ups
20 Pull Ups
10 HSPU
Run 800m

*One partner working at a time, alternate as needed then run 800m together*

Friday Jan 28, 2022

(15-18 minutes)

Wall Squat Mobility 2:00 - once

2 rounds:
:15-:20 Pistol Hold, each leg
5-10 Empty Bar Thrusters
10 Kip Swings
10 Hollow Rocks
10 Superman Extensions

Then, cycle:
2-3 Pistols, each leg
3-5 Pull Ups
3-5 Thrusters
100 Single Leg Hops
5-10-15-10-5 reps for time:

Pistols, alternating legs
Pull Ups
Thrusters (95/65#)

- 10 minute cap -

(Post-WOD: 800m Walk)

Thursday Jan 27, 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
15-20 Push Ups
3-4 cycles of hanging block breathing
200m Loaded Shoulder Carry
20 Sit Ups
10 HS Kick Ups

Tuesday Jan 25, 2022

(12-15 minutes)

:30/:30 Banded Tricep Stretch
2-3 Push Press
2-3 Jerks
5 Banded Pull Aparts & 5 Banded W’s (:05 hold)
10 Kip Swings
10 Mountain Climbers
25 minute EMOM:

A) Push Press x 3
B) Mountain Climbers x 20-30
C) Split Jerk x 5
D) 10 Pull Aparts + 3-5 W's (:05 hold)
E) Samson Stretch :20/:20

Monday Jan 24, 2022

(15 minutes)

2 rounds:
:30/:30 Face Down Pec Stretch
10 Bodyweight Good Mornings
10 Box Step Ups

Then, cycle:
5 Push Ups
5 KB Swings
5 Box Jumps
5 Sit Ups
20 minute AMRAP:

10 Push Ups
10 Sit Ups
10 KB Swings
10 Box Jumps

Saturday Jan 22, 2022

(8 minutes)
Power Snatch + OHS x 2
Snatch Push Press x 2
Snatch Balance x 2
Hanging Knee Raises x 10
Banded Dislocates & Scapular Pull Ups x 5 each

EMOM x 25 minutes:
A) Power Snatch + OH Squat x 2
B) Snatch Push Press x 3-5
C) Snatch Balance x 3
D) Side Plank Hip Touches x 7-10 each side
E) 10 Banded Dislocates//10 Scapular Pull Ups
(8-10 minutes)
5 DB Bench
5 Kip Swings + 3-5 TTB
100 Skips
5 KB DL + :30 Hold

20 minute WOD alternating w/a partner:

A) 10-15 KB Deadlifts into (50m Carry, 100m Run, 50m Carry)

B) DB Bench x 10
TTB x 7-10
150 Skips

Friday Jan 21, 2022

(15 minutes)

Wall Squat Mobility 2:00 - once

2 rounds:
:15-:20 Pistol Hold, each leg
5 Wall Balls
10 Kip Swings
15 Sit Ups

Then, cycle:
2-3 Pistols, each leg
3-5 Pull Ups
10 Wall Balls
100 Single Leg Hops
21-15-9 reps for time:

Pistols, alternating legs
Pull Ups
Wall Balls

10 minute time cap

(Post-WOD)
1200m Group Walk

Thursday Jan 20, 2022

45:00 AMRAP:
2:00 Wall Stretch, each leg - ONCE

Then, cycle:
2:00 Row

Empty bar x 5-8 reps each:
Deadlift
Hang Power Clean
Front Squat
Press
Back Squat
Behind the neck Split Jerks (In front if it bothers shoulders)

Pigeon Pose 1:00 each side
15-20 Push Ups
10 Straddle Reach to Back Rolls
3-4 cycles of Hang Block Breathing
150 Skips