Gym WODs

Saturday Mar 23, 2024

(8-10 minutes)

10 Wall Slides + Rotations
10/10 SL Deadlifts

Then,
3-5 Hang Power Cleans
10 Deadbugs
5 Reverse Flys
20 Bicycle Crunches
30 Single Unders

20 min. EMOM:

5 Hang Power Cleans
10 Reverse Flys
80 Bicycle Crunches
100 Single Unders
25 min. AMRAP:

800m Row, shared
500m Run, together
40 Pull Ups
30 Ball Slams
20 KB Cossacks Squats
10 Wall Walks

Friday Mar 22, 2024

(15-18 minutes)

One round:
8 Kneeling Thoracic + Archers
10 Lunge Circles, each way
8 Down to Updog Transitions

Then, cycle:
5 DB Bench Press
5 Ring Rows
20ft. Seal Walk
3/3 OH Plate Lunges
100m Run
22 min. AMRAP:

8 DB Bench
10 Ring Rows
40 ft. Seal Walk
40ft. OH Plate Walking Lunges
400m Run

Thursday Mar 21, 2024

50:00

Foundation Training Video
2:00 Wall Stretch, each leg
2:00 Frog Stretch
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*2:00 Slant Board*

Then, cycle:
300m Row or 200m Run
1:00 OH Barbell Hold
10 Down to Updog Transitions
10 Back Extensions

Tuesday Mar 19, 2024

(12-15 minutes)

1:30 Wall Stretch, each leg

3 Snatch Shrugs
3 Power Snatch
15 Double Unders to 15 Single Unders
10 Deadbugs
:30 Updog
Every 2:00 x 10 rounds:

3 Power Snatch
30 Double Unders

Then, 3 rounds NFT:
IVT’s x 6
DB Curls x 8

Monday Mar 18, 2024

-5:00 to build-

Over 20 minutes:

Back Squats

10-8-6-4-2

Between rounds:
10 Scorpion Kicks
5-8 Push Ups
10 Mountain Climbers
30/30 SL Hops
3 rounds for time:

15 Squat Jumps
20 Push Ups
30 Mountain Climbers
200m Run

Buy-out: 50 Sit Ups

(12 min. cap)

Saturday Mar 16, 2024

(8-10 minutes)

10 Wall Slides + Rotations
10/10 SL Deadlifts

Then,
5 DB Power Cleans
3 IVT’s
8 Deadbugs
100m Run

20 min. EMOM:

8 DB Power Cleans (2 DB’s)
6 IVT’s
12 Deadbugs
50m Run, 50m Walk Back
25 min. AMRAP:

Ash Ellis Loop
500m Row, shared
40 Wall Balls
30 Ring Rows
20 HSPU
10 Box Jumps, each

Friday Mar 15, 2024

CrossFit Games Open workout 24.3:

All for time:

5 rounds of:

10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg) ♂ 95, 135 lb (43, 61 kg)

Thursday Mar 14, 2024

50:00

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

Then, cycle:
300m Row or 200m Run
1:00 OH Barbell Hold
10 Down to Updog Transitions
10 Back Extensions