Gym WODs

Friday Feb 17, 2023

(22 minutes)

1 round:
1:00 Wall Stretch, each leg
2:00 Row, get breathing!
10 Scap Pull Ups
15 Kip Swings
8 Clean Shrugs
8 Power Cleans

Then, cycle:
10 Cal Row
3-5 TTB
8 Wall Balls
3 Power Cleans
1 Muscle Up or 2-3 Pull Ups
OPEN WOD 23.1

Complete as many reps as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

Rx:
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

Scaled:
♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-over- bar pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chin- over-bar pull-ups

Thursday Feb 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*

Then, cycle:
1:00 OH Barbell Hold
500m Row
10 Down to Updog Trasitions
40ft. Ostrich Walk
40ft. Crab Walk
40ft. Backward Bear Crawl

Tuesday Feb 14, 2023

20 minutes:
1 round:
400m Run
20 Banded Pull Aparts
8 Snatch Shrugs
8 Power Snatch
100 Single Unders
20 Banded Pull Aparts

Then,
Find a heavy 2 rep Power Snatch, touch and go

Every other set:
2-3 DB Snatches, each arm
15 Double Unders
4:00 on/2:00 off/4:00 on AMRAP of:

10 DB Snatch, alternating
30 Double Unders

Monday Feb 13, 2023

20 minutes to complete:

5-4-3-2-1
Front Rack Barbell Lunges, each leg
(From the floor, stepping back)

Between rounds, alternate:
4 rounds for time:

10 Bar Facing Burpees
10 CTB Pull Ups
25 Sit Ups

-12 min. cap-

Saturday Feb 11, 2023

(8-10 minutes)
20 Banded Pull Aparts
10 Dislocates
2-3 Hang Clean & 2-3 Jerks
5 Bent Over Rows
5 Hanging Straight Leg Raises


20 min. EMOM:

2 Hang Clean & 3 Jerks
8 Bent Over Rows, 2x DB’s
8-10 Hanging Straight Leg Raises
80 Lateral Hops
20 min. AMRAP w/ a partner:

Run 500m together
50 Wall Balls
40 V-Ups
30 KB Swings
20 Lateral Wall Ball Tosses
10 Box Jumps or Step Ups, each

Friday Feb 10, 2023

Every 4:00 x 5 rounds:

SA DB Bench Press x 8-10 each arm

Between sets, alternate:
3-5 Deadlifts
10 Scap Chin Ups
3 Strict Chin Ups

or

5 Lateral BB Hops
3/3 DB Push Press
10 Mountain Climbers
6 rounds for time:

3 Deadlifts
5/5 DB Push Press
5 Strict Chin Ups
10 BB Lateral Hops
20 Mountain Climbers

Thursday Feb 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:
100m Waiters Walk
200m Run
15 Back Extensions
25 Sit Ups

Tuesday Feb 07, 2023

(15-18 minutes)
1 round:
400m Run
15 Sit Ups
5 Snatch Shrugs
5 Power Snatch
30 SL Hops + :30 SL Balance

Then, cycle:
2-3 Power Snatch
5 Med-ball Sit Ups
5 Wall Balls
15 Double Unders
Every 5:00 x 5 rounds:

5-4-3-2-1
Power Snatch

Then,
40 Double Unders
20 Med-ball Sit Ups
10 Wall Balls

-Track time worked & tonnage-