Gym WODs

Wednesday Oct 30, 2024

(18 minutes)

1:30 Wall Stretch, each side
10 Wall Slides + Rotations

Then, cycle:
5/5 Tea Cups
3-5 Deadlifts
3-5 HSPU
20 Bicycle Crunches
20 Plank Shoulder Touches
100m Rowling
Every 5:00 x 5 rounds:

Deadlift x 5-4-3-2-1
8 HSPU
60 Bicycle Crunches, total
:30 Plank
300m Row

Tuesday Oct 29, 2024

(15-18 minutes)

1:30 Wall Stretch, each side
8/8 Kneeling Thoracic + Archers
10 Wrist Waves/Pets

Then, cycle:
1 Snatch Shrug
2 Power Snatches
5 Scap Pull Ups
5 Kip Swings
3-5 Pull Ups
8 V-Ups
:30 Saddle Wrist Stretch
21 min. EMOM:

3 Power Snatch
10-12 Pull Ups
15 V-Ups

-800m Run on minute 22-

Monday Oct 28, 2024

(8-10 minutes)
1:30 Wall Stretch, each side
Then, build to weight

Every 4:00 x 4 rounds:

8-6-4-2 Back Squats

Then, cycle:
5 KB Swings
5/5 Around the Worlds
8 Push Ups
8 Sit Ups
:30 Updog
For time:

10-8-6-4-2

KB Squats
KB Swings
KB Around the Worlds, each way

After each set:
15 Push Ups
15 Sit Ups

(12 min. cap)

Saturday Oct 26, 2024

(10 minutes)

1:30 Frog Stretch

Then, cycle:
3 HPC + 1 FS
3-5 DB Curl + DB Rows
5/5 Side PLank Hip Touches
30 Single Unders

20 min. EMOM:

5 Hang Power Cleans + 2 Front Squats
8 DB Curls + 8 DB Rows
10/10 Side Plank Hip Touches
100 Single Unders
25 min. AMRAP:

800m Run, together
50 Push Ups
40 Lunges
30 DB Push Press (2 DB’s)
20 Pull Ups
10 Wall Walks

Friday Oct 25, 2024

(18 minutes)

1:00 Wall Stretch, each side
1:30 Prayer Stretch
10 Wrist Waves/Pets

Then, cycle:
3-5 Barbell Bench
5 DB Pull Overs
8 Ring Rows
10 Sit Ups
30 Lateral Hops
80ft. Farmer Carry
20 min. AMRAP:

5 Barbell Bench Press
8 DB Pull Overs
15 Ring Rows
20 Sit Ups
80 Lateral Hops
100m Farmer Carry

Thursday Oct 24, 2024

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
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*

With remaining time, go for a jog or hit a weighted carry

Wednesday Oct 23, 2024

(18 minutes)

1:00 Wall Stretch, each side
8/8 Tea Cups
50 Hamstring Windshield Wipers

Then, cycle:
3-5 Deadlifts
3-5 HSPU
5/5 Mountain Climbers
5/5 Around the Worlds
35 Single Unders
20-15-10-5 reps for time:

Deadlifts (225/155#)
HSPU
Mountain Climbers, each way

After each set:
10/10 Around the Worlds
100 Single Unders

(18 minute cap)

Tuesday Oct 22, 2024

(15-18 minutes)

1:30 Wall Stretch, each side
10 Wall Slides + Rotations
10 Wrist Waves/Pets

Then, cycle:
2 Snatch Shrugs
2 Power Snatches
5 Scap Chin Ups
3 Strict Chin Ups
20 Bicycle Crunches
:30 Saddle Wrist Stretch
21 min. EMOM:

3 Power Snatch
7 Strict Chin Ups
60 Bicycle Crunches

-400m Run on minute 22-

Monday Oct 21, 2024

(8-10 minutes)
1:30 Wall Stretch, each side
Then, build to weight

Every 4:00 x 4 rounds:

8-6-4-2 Back Squats

Then, cycle:
5 KB Swings
3 Squat Jumps
8 Push Ups
8 V-Ups
:30 Updog
Buy-in: 400m Run

10-9-8-7-6-5-4-3-2-1 reps for time:

KB Swings
Squat Jumps
Push Ups
V-Ups

(12 min. cap)