Gym WODs

Friday Feb 21, 2025

(Over 20 minutes)

1:00 Wall Stretch, each
Then,
3 rep max Bench Press
3 Thrusters
8 Scap Pull Ups
3-5 Pull Ups
3-5 TTB
100m Rowling
5 rounds for time:

8 Thrusters (95/65#)
8 Pull ups
8 TTB
15 Push Ups
300m Row

(18 min. cap)

Thursday Feb 20, 2025

50:00

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

Wednesday Feb 19, 2025

(15 minutes)

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

Then, cycle:
3-5 Deadlifts
6 Glute Bridges
2 Burpee Pull Ups
5 DB Pull Overs
8 V-Ups
25 min. EMOM:

5-4-3-2-1 Deadlifts
6 Burpee Pull Ups (8 Burpee Bar Touches)
20 Glute Bridges
15 V-Ups
8 DB Pull Overs

Tuesday Feb 18, 2025

(15 minutes)

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

Then, cycle:
2 Hang Power Cleans
1 Split Jerk
1 Front Squat
10 Double Unders
:30 Prayer Stretch
10 Band Pull Aparts
Every 2:00 x 10 rounds:

3 Hang Power Cleans
3 Split Jerks
1 Front Squat
20 Double Unders

Post-WOD:
50 Sit Ups

Saturday Feb 15, 2025

(8-10 minutes)
1:00 Wall Stretch, each side

Then,

2 Power Snatches
5/5 DB Rows
10 High Knees to 20 Lateral Hops
8 Deadbugs
8 V-Ups

20 min. EMOM:

4 Power Snatches
8/8 DB Rows
20 High Knees to 80 Lateral Hops
15 V-Ups
22 minute AMRAP:

500m Run
40ft. Walking Lunges, each
40ft. Bear Crawl, each
60 KB Swings
20 Pull Ups
10 Wall Walks

Thursday Feb 13, 2025

50:00

Foundation Training Video
Fish Game!
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
1:30 Wall Stretch, each leg
2:30 Frog Stretch
1:30 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

Wednesday Feb 12, 2025

(15 minutes)

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

Then, cycle:
3-5 Deadlifts
8 Scap Pull Ups
2-3 Strict Pull Ups
3 Burpees
5 DB Pull Overs
20 Bicycle Crunches
:30 Updog
25 min. EMOM:

5 Deadlifts
5-8 Strict Pull Ups
10 Burpees
8 DB Pull Overs
50 Bicycle Crunches

Tuesday Feb 11, 2025

(12-15 minutes)

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

Then, cycle:
2 HPC
1 Split Jerk
1 Front Squat
20 High Knees
:30 Prayer Stretch
Every 2:00 x 10 rounds:

3 Hang Power Cleans
3 Split Jerks
1 Front Squat
100m Run

(Post-WOD)
3 rounds:

30 Windshield Wipers
10 V-Ups
8 DB Curls

Monday Feb 10, 2025

(15-18 minutes)

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

Then, cycle:
3/3 Bulgarian Split Squats
3/3 Kneeling KB Press
10 Sit Ups
:30 Updog
25 Single Unders
Every 5:00 x 5 rounds:

8/8 Bulgarian Split Squats
8/8 Kneeling KB Press
20 Sit Ups
100 Single Unders