Gym WODs

Tuesday Feb 27, 2024

(18 minutes)

1:30 Wall Stretch, each leg
10 Scorpion Kicks + :30 Hold

Then, cycle:
15 Band Pull Aparts
5-8 DB Bench Press
8 Scap Chin Ups
3-5 Chin Ups
8 Deadbugs
10 Singles & 15 Double Unders
20 min. EMOM:

A: 8-10 DB Bench Press
B: 5-8 Chin Ups
C: 12 Deadbugs
D: 30-50 Double Unders

Monday Feb 26, 2024

Head to toe warm up

Then,
3 rounds with an empty barbell of:
5 Deadlifts
5 Power Cleans
5 Should Presses
5 Bent Over Rows
5 Back Squats
10 Deadbugs
“CrossFit total”

1 rep max of each of the following:

20 mins for Back Squat.

10 mins for Press.

15 minutes for Deadlift.

For each lift, roughly follow this scheme:
5 reps at 30% of 1RM
3 reps at 50% of 1RM
2 reps at 60% of 1RM
1 reps at 65% of 1RM
1 reps at 75% of 1RM
1 reps at 85% of 1RM
First attempt in the workout should be about 90-95% of 1 rep max.

Saturday Feb 24, 2024

(8-10 minutes)
8 Kneeling Thoracic + Archers

Then, cycle:
5 Back Extensions
3-5 OH Squats
8 Push Ups
8 Hanging Knee Raises

20 min. EMOM:

8 Back Extensions
8 OH Squats
15-20 Push Ups
20 Hanging Knee Raises
For time:

Buy-in: Ash Mill Loop

3 shared rounds:
40 Wall Balls
40 Ball Slams
40 Lunges, step back

Buy-out: 1000m Row

Friday Feb 23, 2024

(18 minutes)

10 Deadbugs
15 Band Pull Aparts
8 Scap Chin Ups
3 Chin Ups
5 Deadlifts (Find a heavy 5)
3 Bar Facing Burpees
100m Run
16 min. AMRAP:

8 Chin Ups
8 Deadlifts (225/155#)
5 Bar Facing Burpees
200m Run


Post-wod, 3 rounds:

IVT’s x 6
DB Curls x 8

Thursday Feb 22, 2024

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

With remaining time, cycle:
10 Ring Rows
10 Push Ups
10 Lunges, each leg
1:00 OH Barbell Hold
10 Deadbugs

Wednesday Feb 21, 2024

(15-18 minutes)

1:30 Wall Stretch, each leg
10 Wall Slides + Rotations
10 Box Step Ups

Then, cycle:
3 DB Thrusters - Find a heavy 3
5 Box Jumps
8 Deadbugs
8 Sit Ups
100m Rowling
20 min. AMRAP:

8 DB Thrusters
8 Box Jumps
20 Sit Ups
300m Row

-Rest 1:00 every 2 rounds-

Tuesday Feb 20, 2024

(18 minutes)

1 round:
8 Kneeling Thoracic + Archers
:45 Prayer Stretch
15 Scap Pull Ups + 10 Kip Swings
15 Scap Push Ups

Then,
15 Band Pull Aparts
1-2 MU or 3-4 Pull Ups & Dips
10 KB Swings
20 Plank Shoulder Touches
50 Single Unders
5 rounds for time:

3-4 MU or 7-10 Pull Ups & Dips
30 KB Swings
:45 Plank
150 Single Unders

Repeat from 11/17

Monday Feb 19, 2024

-7 min. to build-

Over 20 minutes:

Back Squat 5-3-3-2-2

Between sets, alternate:
5 Squat Jumps
10 Scorpion Kicks
8 Push Ups

Or

30 SL Hops + :30 SL Balance
8 Mountain Climbers
7 min. AMRAP:

5-10-15-20-25… reps of:

Jump Squats
Push Ups
Mountain Climbers

Saturday Feb 17, 2024

(8-10 minutes)
8 Kneeling Thoracic + Archers

Then, cycle:
5 Back Extensions
3-5 OH Squats
5 Ring Rows
8 Sit Ups

20 min. EMOM:

8 Back Extensions
8 OH Squats
12-15 Ring Rows
15 Sit Ups
22 min. AMRAP w/partner:

1200m Row
50 KB Swings
40 Cossacks Squats
30 Ball Slams
20 Burpees
10 Wall Walks

Friday Feb 16, 2024

(15-18 minutes)

1:30 Wall Stretch, each side
Foam Roll Lats & Upper back x 10
15 Scap Pull Ups
10 Kip Swings

Then, cycle:
8/8 Band Ext. Rotations
5 Kip Swings
5 Pull Ups
5 DB Thrusters
100m Run
5-10-15-10-5 reps for time:

DB Thrusters
Pull Ups

-Run 400m between rounds-

(18 min. cap)

Post-WOD, 3 rounds:
IVT’s x 6
DB Curls x 8