Gym WODs

Wednesday Mar 22, 2023

(15-18 minutes)
2 rounds:
4pt toe touches x 5 cycles each leg
10 Hollow Rocks
10 Superman Extensions
10 Box Step Ups or Box Jumps
5/5 Pistol Ups
50 Single Unders

Then, cycle:
5 Box Jumps
2/2 Pistols
50 Single Unders
:15/:15 Side Plank
3 rounds for time:
12 Box Jumps
12 Pistols
150 Single Unders
:30/:30 Side Plank

Post-wod:
2:00 Wall Stretch, each leg

Tuesday Mar 21, 2023

15 minutes:

1 round:
10 Kneeling Thoracic Rotation & Archers
10 Scap Pull Ups
10 Kip Swings
10 Pike HSPU

Then, cycle:
3-5 HSPU
7 Pull Ups
10 Sit Ups
200m Row
20 min. AMRAP:

7-10 HSPU
15 Pull Ups
25 Sit Ups
500m Row

Monday Mar 20, 2023

Over 20 minutes:

OH Squat

3-3-3-2-2

*Build to a challenging 2 from the rack*

Between sets:
3/3 KB Snatches
20ft. Seal Walk
100m Run
:30 Updog
14 min. AMRAP:

10-20-30-40…
KB Snatches, total

Between rounds:
40ft Seal Walk
200m Run

Post-wod:
3x10 Back Extensions

Saturday Mar 18, 2023

8-10 minutes:
3 Snatch Grip Deadlifts
10 Deadbugs
:30 Updog
10 Ring Rows


20 min. EMOM:

5 Snatch Grip Deadlift
10-15 Ring Rows
14 Deadbugs
125 Single Unders
For time w/ a partner:

800m Partner Run
70 Wall Balls, total
600m Row, total
50 Push Ups, total
400m Partner Run
30 Lunges, each
20 Mat Seal Walk, each
10 Strict Pull Ups, each

Friday Mar 17, 2023

15 minutes:

1 round:
10 Kneeling Thoracic Rotations & Archers
1:00 Prayer Stretch
8 Shrugs
8 Hang Power Cleans
8 Front Squats
8 Pike HSPU

Then, cycle:
5 DB Pull overs
2-3 Hang Power Cleans
2-3 Front Squats
5 V-ups
3-5 HSPU
Every 5:00 x 5 rounds:

10 DB Pull Overs
5 Hang Power Cleans
3 Front Squats
10 V-Ups
7-10 HSPU

-Aim to increase reps or variation for HSPU-

Thursday Mar 16, 2023

50:00

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

With remaining time:

Alternate Rowing, Planking and Farmer Carries

Wednesday Mar 15, 2023

(15-18 minutes)

2 rounds:
150 Single Unders
10 Superman Extensions
:30 Updog
Knee Over Toes x 10 each side
5/5 Pistol Ups

Then, cycle:
15 Double Unders
15 Sit Ups
3/3 Pistols
:30 Plank
3 rounds for time:

12 Pistols
24 Sit Ups
48 Double Unders
1:00 Plank

(15 min. Cap)

Tuesday Mar 14, 2023

(18 minutes)

1 round:
1:30 Wall Stretch, each leg
Run 400m
10 Push Press
10 Scap Pull Ups
10 Kip Swings
10 Thoracic Rotations + Archers
:30/:30 Post Tricep Stretch

Then, cycle:
2 Push Press, find a heavy 2 from the floor
3-5 Chin Ups
100m Run
5-10-15-10-5 reps for time:

Push Press (135/95)
Strict Chin Ups

-Run 400m between rounds-
-Partition Push Press and Chin Ups-

Monday Mar 13, 2023

Over 20 minutes:

OH Squat

3-3-3-3-3

*Build to a challenging 3 from the rack*

Between sets:
10 Deadbugs
5 Glute Bridges
5-10 Push Ups
10 Kip Swings
5 TTB
4 rounds for time:

500m Row
15 TTB
20 Squat Jumps
25 Push Ups
30 Glute Bridges

-18 min cap-

Friday Mar 10, 2023

15 minutes:

1 round:
10 Kneeling Thoracic Rotations & Archers
1:00 Prayer Stretch
8 Shrugs
8 Hang Power Cleans
8 Pike HSPU

Then, cycle:
5 DB Pull overs
2-3 Hang Power Cleans
5 V-ups
3-5 HSPU
Every 5:00 x 5 rounds:

10 DB Pull Overs
5 Hang Power Cleans
10 V-Ups
7-10 HSPU