Gym WODs

Friday Jan 13, 2023

(20 minutes)

2 rounds:
4 point toe touches x 5 cycles each side
10 Scap Pull Ups
10 Kip Swings
10 Dip Scap Push Ups
10 L-Sit to Tabletop

Then, cycle:
1-2 Muscle Ups
3-5 Deadlifts
15 Double Unders
:20 Plank
6 rounds for time:

3 MU or 5 Pull Ups & Dips
5 Deadlifts
35 Double Unders
1:00 Plank

-1:00 Rest-
(20 min. cap)

Thursday Jan 12, 2023

50:00

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

Then, cycle:
350m Row
1:00 OH Barbell Hold
8 Jefferson Curls
10 Hip Extensions
15 Hanging Strict Knee Raises

Wednesday Jan 11, 2023

(18 minutes)

1 round:
2:00 Frog Stretch
10 Wrist Waves & Pets
10 Wall Slides + Rotations
5-8 press moves, empty bar
20 Deadbugs

2-4-6 Press Moves building to weight
8 Sit Ups
:30 Updog
200m Row
For time:

500m Row
20 Sit Ups
8 Strict Press
500m Row
20 Sit Ups
16 Push Press
500m Row
20 Sit Ups
24 Push Jerks
500m Row

-16 min. cap-

Tuesday Jan 10, 2023

(18-20 minutes)

1 round:
400m Run
2:00 Wall Stretch, each leg
10 Down to Updog Transitions
10/10 SL DL
1:00 SL Balance, each leg

Then, cycle:
5 Burpees
3/3 DB Snatches
10 Bicycle Crunches, each way
50 Single Unders
15 min. AMRAP:

8 Burpees
10 DB Snatches, alternating
20 Bicycle Crunches, each way
100 Single Unders

Saturday Jan 07, 2023

8-10 min.

:10 Hold, then 2-3 Split Jerks
5 Curls
8 Skater Jumps
:15 V-Sit


20 min. EMOM:
1. :10 Hold, 3 Split Jerks, :10 Hold
2. 8-10 Curls
3. 20 Skater Jumps
4. :30 V-Sit
2 rft with a partner:

50 Wall Balls
40 Double Unders, each
30 Burpees
20 Med-ball Sit Ups
10 x 100m Relay

(22 min. cap)

Friday Jan 06, 2023

(20 minutes)
1 round:
400m Run
20 Deadbugs
10/10 SL DL
10 Scorpion Kicks
15 Scap Pull Ups & Kip Swings

Then, cycle:
3 Burpees
2-3 Muscle Ups
5 Deadlifts
4/4 Step Ups
4/4 Side Plank Hip Touches
16 min. AMRAP:

Buy-in: 20 Burpees

1-2-3-4-5… Muscle-Ups alternating with:
2-4-6-8-10… Deadlifts

After each round:
12 Step Ups
8/8 Side Plank Hip Touches

Thursday Jan 05, 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
15 Push Ups
15 Ring Rows
10 Back Extensions

Wednesday Jan 04, 2023

Every 4 minutes x 5 rounds:

Warm-up in first round
Then,
8-6-4-2
Push Press

Between rounds, cycle:

:30/:30 Banded Tricep Stretch
10 Scorpion Kicks
3 Burpees
30 Squat Bounces
5 Squat Jumps
100m Row
10 Kip Swings
5 Pull Ups
For time:

500m Row
40 Jump Squats
30 Push Ups
20 Pull Ups
10 Burpees

Tuesday Jan 03, 2023

(18 minutes)
1 round:
8 T-Spine Rotations & Archers
15 Pull Aparts & Dislocates
8 Shrugs & Power Snatches
10 Scap Pull Ups
:30/:30 Post Lat Stretch

Then, cycle:
2-3 Power Snatch
3-5 Pull Ups
15 Double Unders
15 Sit Ups
10 rounds for time:

3 Power Snatch
5 Strict Pull Ups
30 Double Unders

(2 rounds, then rest 1:00)