Gym WODs

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)

Monday Jan 02, 2023

18 minutes:

1 round:
400m run
1:30 Wall Stretch, each leg
10 Back Squats
20 Deadbugs
10 Down to Updog Transitions

Then, cycle:
12ft. Seal walk (3 mats)
10 Banded Pull Aparts
10 Banded Good Mornings
3-5 Back Squats
50m ”Sprint” & walk back (60%,70%,80%...)
Every 5:00 x 5 rounds:

40 ft. Seal Walk
5 Back Squats
100m Sprint to curb
100m Recovery Walk back

Friday Dec 30, 2022

Over 20 minutes complete:

5 sets of 10 DB Bench Press

Between sets, cycle:
3/3 Weighted Lunges
8 Kip Swings
5 Pull Ups
10 Bicycle Crunches
30/30 SL Hops
12 min. AMRAP:

10 Lunges, weighted
15 Pull Ups
20 Bicycle Crunches, each way
100 Single Unders

Thursday Dec 29, 2022

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:
300m Row
1:00 OH Barbell Hold
10 Pull Aparts & Dislocates
10 Down to Updog Transitions
15 Push Ups
10 Back Extensions

Wednesday Dec 28, 2022

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 Sretch
8 KB Swings
5-8 Wall Balls
5 V-Ups
:30 Updog
21-15-9 reps for time:

KB Swings
Wall Balls
V-Ups

Tuesday Dec 27, 2022

(18-20 minutes)
2 rounds:
5 T-Spine Rotations & Archers
10 Pull Aparts & Dislocates
5 Shrugs & Power Snatches
10 Lunge Circles, each way
10 Scorpion Kicks

Then, cycle:
2-3 Power Snatch
8 Push Ups
5/5 Mountain Climbers
150m Row
6 rounds for time:

5 Power Snatch
15 Push Ups
20 Mountain Climbers, total
250m Row

-18 min. cap-

Monday Dec 26, 2022

18 minutes:

1 round:
400m run
1:30 Wall Stretch, each leg
10 Back Squats
20 Deadbugs
10 Down to Updog Transitions

Then, cycle:
5-10 Sit Ups
10 Good Mornings
3-5 Back Squats
50m ”Sprint” & walk back (60%,70%,80%...)
Every 5:00 x 5 rounds:

15 Sit Ups
5 Back Squats
100m Sprint to curb
100m Recovery Walk back