Gym WODs

(18-20 minutes)

:30/:30 Post Pec Stretch
8 Kneeling Thoracic + Archers
8/8 Knees Over Toes
8/8 Pistol Ups

Then, cycle:
8 Scap Pull Ups & Kip Swings
1-2 BMU or 3 Pull Ups & Dips
2/2 Pistols
5 DB Bench Press
20 Bicycle Crunches
Buy-in: 500m Row

5 rounds:

3 BMU or 6 Pull Ups & Dips
8 DB Bench Press
10 Pistols, alternating
50 Bicycle Crunches

Buy-out: 500m Row
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:
150 Single Unders
1:00 OH Barbell Hold
15 Band Pull Aparts & Dislocates
10 Back Extensions
(18 minutes)
1:00 Wall Stretch, each leg
8 Lying Dislocates + 10 BTN Presses
10/10 SL Deadlifts

Then, cycle:
3-5 Deadlifts
3/3 DB Push Press
10 Sit Ups
12ft. HS Walk
:30 Hang
20 min. EMOM:

5 Deadlifts
40ft. HS Walk
25 Sit Ups
5 DB Push Press, each arm
(15 minutes)

1:00 Wall Stretch, each leg
8 Kneeling Thoracic + Archers

Then, cycle:
3 Snatch Shrugs
3 Power Snatch
1 OH Squat
15 Band Pull Aparts
15 Double Unders to 15 Single Unders
10 Deadbugs
Every 2:00 x 10 rounds:

3 Power Snatch
1 OH Squat
30 Double Unders

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