Gym WODs

Wednesday Mar 06, 2024

:45 on/:15 off x 3 rounds:

Box Jumps/Step Ups
DB Arnold Press
Plank
Med-ball Cleans
Lateral Hops
Sit Ups
Row
Banded Dislocates
Hang (Scap Pull Ups)
Tricep Pressdowns
Seal Walk/Bear Crawl
Rest

Tuesday Mar 05, 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 Pull Ups
8 Kip Swing
5 Pull Ups
8 Deadbugs
8 V-Ups
15 Double Unders to 15 Single Unders
20 min. EMOM:

A: 8-10 DB Bench Press
B: 15 Pull Ups
C: 15 V-Ups
D: 30-50 Double Unders

Monday Mar 04, 2024

(18-20 minutes)
2:00 Frog Stretch - ONCE

2 quick rounds:
2/2 Light TGU
10 Light KB Squats
10 Light KB Swings
100m Run (50 forward, 50 backward)

Then, cycle:
1/1 TGU
10 KB Squats
15 KB Swings
200m Run (100 forward, 100 backward)
:30 Child's Pose
15 min. AMRAP:

500m Run
10 KB Squats
20 KB Swings
500m Run
20 KB Squats
30 KB Swings
500m Run
30 KB Squats
40 KB Swings
500m Run
40 KB Squats
50 KB Swings
500m Run

Score = Total Reps (Run=50 reps)

Repeat from 2/27/23

Saturday Mar 02, 2024

(8-10 minutes)

8 Kneeling Thoracic Rotations + Archers

Then, cycle:
8 Deadbugs + 8 Superman Ext.
3 IVT's
5 Curls
10 Skater Jumps

20 min. EMOM:

8 DB Curls
6 IVT’s
20 Skater Jumps
12 Deadbugs
22 min. AMRAP:

40 Ring Rows
500m Run, together
60 Sit Ups
1000m Row
80 Double Unders

Friday Mar 01, 2024

Everyone:
1:30 Wall Stretch, each leg
:30/:30 Samson Stretch
10 Wall Slides + Rotations
10 Birddogs
8 Down to Updog

Partner going first, cycle for 8 minutes:
10 Deadbugs
8 DB Snatches, L-arm
8 Burpees over DB
8 DB Snatches, R-arm
:30 Updog
CrossFit Games Open workout 24.1

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

RX (50/35#)
Scaled (35/20#)

Sign up here!

Thursday Feb 29, 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

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