Gym WODs

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

Thursday Mar 09, 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*

Then, cycle:
1:00 OH Barbell Hold
500m Row
15 Hollow Rocks
40ft. Ostrich Walk
40ft. Crab Walk
40ft. Backward Bear Crawl

Wednesday Mar 08, 2023

(15-18 minutes)

2 rounds:
150m Row
10 Scorpion Kicks
10 Superman Extensions
Knee Over Toes x 10 each side
5/5 Pistol Ups

Then, cycle:
200m Row
2/2 Pistols
10 Push Ups
15 Sit Ups
:30 Plank
20 min. AMRAP:

800m Row
10 Pistols, total
20 Push Ups
30 Sit Ups
1:00 Plank

Tuesday Mar 07, 2023

(20 minutes)

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

Then, cycle:
3 Push Press, find a heavy 3 from the floor
5 Pull Ups
100m Run
21-15-9 reps for time:

Push Press (135/95)
Pull Ups

-Run 400m before each round-

(12 min cap)

Monday Mar 06, 2023

Over 20 minutes:

OH Squat

3-3-3-3-3

*Build to a challenging 3 from the rack*

Between sets:
2/2 KB Snatch
10 Deadbugs
10 Bicycle Crunches, total
15 Double Unders
10 min. AMRAP:

10-20-30-40…
KB Snatches, total
Bicycles, each way
Double Unders x 2 (20-40-60)

Saturday Mar 04, 2023

8-10 minutes:
5-8 DB Bench
5/5 DB Bent Over Row
15 Pull Aparts
10 Deadbugs
50 Single Unders

20 min. EMOM:

DB Bench x 8-10 reps
DB Bent Over Row x 8 each arm
Bear Crawl x 40ft.
100 Single Unders
For time:

800m Partner Run
50 Lunges
40 Single Arm DB Push Press
30 Wall Balls
20 V-Ups, each
600m Row, each - same time
50 Lunges
40 Single Arm DB Push Press
30 Wall Balls
20 V-Ups, each

Friday Mar 03, 2023

Everyone does 2 rounds:
3 Inchworms
:30 Down Dog
10 Push Ups
10 Deadbugs
3 Light Power Snatch
100 Single Unders

First group, cycle:
1 Wall Walk
15 Double Unders
3-5 Power Snatch
:30 Child’s Pose
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups 50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups 50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

Thursday Mar 02, 2023

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:
350m Row
1:00 OH Barbell Hold
10 Down to Updog Transitions
20 Sit Ups
10 Back Extensions