Gym WODs

Friday Jan 24, 2025

Over 20 minutes:

1:00 Wall Stretch, each side
20 Banded Pull Aparts

Then,
Push Press
3-3-3-3-3

Between sets:
3 DB Thrusters
5 DB Bent Over Rows
8 V-Ups
10 Double Unders
20 Single Unders
15-12-9 reps for time:

DB Thrusters
DB Bent Over Rows
V-Ups

After each set:

35 Double Unders
100 Single Unders

Thursday Jan 23, 2025

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
8/8 World’s Greatest Stretch
2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:00 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

Wednesday Jan 22, 2025

(15 minutes)

1:00 Wall Stretch, each
10 Wall Slides + Rotations

Then, cycle:
5 Deadlifts
2 Burpee Box Step Overs
5 DB Pull Overs
20 Plank Shoulder Touches
5/5 Around the Worlds
25 min. EMOM:

5 Deadlifts
10/10 KB Around the World’s
8 Burpee Box Step Overs
:30-1:00 Plank (Find a time you can hit x 5 sets)
10 DB Pull Overs

Tuesday Jan 21, 2025

(15-18 minutes)

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

Then, cycle:
2 HPC + 1 Split Jerk + 1 Front Squat
8 Scap Pull Ups
8 Kip Swings
3-5 Pull Ups
8 Sit Ups
100m Run
18 minute amrap:

3 Hang Power Cleans
2 Split Jerks
1 Front Squat
10 Kipping Pull Ups
20 Sit Ups
200m Run

Monday Jan 20, 2025

(15 minutes)

1:00 Wall Stretch, each side
:30/:30 Post Pec Stretch

Then, cycle:
3 Back Squats
5 DB Bench
6 Cossacks Squats
20 Bicycle Crunches
10 Band W’s
100m Rowling
Every 5:00 x 5 rounds:

5 Back Squats
8 DB Bench Press
12 Cossacks Squats
40 Bicycle Crunches
300m Row

Saturday Jan 18, 2025

(10 minutes)

1:00 Wall Stretch, each side

Then, cycle:
4 DB Curls + 4 DB Rows
2 Power Snatch + 1 OH Squat
8 Sit Ups
5 Ball Slams

20 min. EMOM:

8-10 DB Curls + 8 DB Rows
3 Power Snatch + 3 OH Squats
20 Sit Ups
12 Ball Slams
20 min. Partner AMRAP:

500m Row
40 Lunges, step back
30 Pull Ups/Ring Rows
20 Bench Press
10 Burpees

*One partner working at a time*

Friday Jan 17, 2025

(15-18 minutes)

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

Then, cycle:

3-5 HSPU
5 Hollow Rocks
5 Goblet Squats
8 KB Swings
10 Double Unders
30 Single Unders
:30 Prayer Stretch
20 min. AMRAP:

8 HSPU
10 Hollow Rocks
10 Goblet Squats
15 KB Swings
25 Double Unders
100 Single Unders

Wednesday Jan 15, 2025

(15 minutes)

1:00 Wall Stretch, each
10 Wall Slides + Rotations

Then, cycle:
5 Deadlifts
3 Burpees
5 DB Pull Overs
5/5 Side Plank Hip Touches
3/3 Lunges
25 min. EMOM:

8 Deadlifts
10/10 Side Plank Hip Touches
10 Burpees
12-16 Lunges
10 DB Pull Overs

Tuesday Jan 14, 2025

(18 minutes)

1:30 Wall Stretch, each side
8 Kneeling Thoracic + Archers

Then, cycle:
2 Hang Power Cleans + 1 Split Jerk
8 Scap Chin Ups
3-5 Chin ups
8 Sit Ups
2 Shuttle Runs
:30 Prayer Stretch
For time:

5 Hang Power Cleans
3 Split Jerks
8 Chin Ups
20 Sit Ups

Shuttle Runs after each round:
10-8-6-4-2 (40ft. Down & back = 1)

-18 min. cap-

Monday Jan 13, 2025

(15 minutes)

1:00 Wall Stretch, each side
1:00 Double Thread the Needle, each way

Then, cycle:
3 Back Squats
5 DB Bench
8 Glute Bridges
20 Bicycle Crunches
10 Band W’s
10 High Knees
20 Lateral Hops
Every 5:00 x 5 rounds:

5 Back Squats
8 DB Bench
20 Glute Bridges
15 V-Ups
20 High Knees
80 Lateral Hops