Gym WODs

Wednesday Sep 25, 2024

(18-20 minutes)

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

Then, cycle:
3-5 Deadlifts
5 DB Bench Press
10 Skater Jumps
20 Bicycle Crunches
20 Plank Shoulder Touches
:30 Prayer Stretch
18 min. AMRAP:

5 Deadlifts
8 DB Bench Press
20 Skater Jumps
40 Bicycle Crunches, total
:40 Plank

Tuesday Sep 24, 2024

(18 minutes)

1:30 Wall Stretch, each
Lacrosse Ball Trap Release

Then, cycle:
2-3 Power Snatch
8 Scap Chin Ups
3 Strict Chin Ups
10 Deadbugs
15 Double Unders
Every 2:30 x 8 rounds:

3 Power Snatch
5 Strict Chin Ups
30 Double Unders

Post-wod:
75 Sit Ups

Monday Sep 23, 2024

(8-10 minutes)

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

Then, find weight for Split Squats and Presses

Every 5:00 x 5 rounds:

8/8 Front Foot Elevated KB Split Squats
8/8 KB Kneeling Press
15 V-Ups
40 High Knees
100m Rowling
8 minute row or 1 mile run

2:00 Frog Stretch

Saturday Sep 21, 2024

(10 minutes)

1:30 Wall Stretch, each side

Then, cycle:
3-5 Squat Cleans
5 DB Curls
8 Hanging Knee Raises
8 Skater Jumps

20 min. EMOM:

5 Squat Cleans
8-10 DB Curls
20 Hanging Knee Raises
20 Skater Jumps
In teams of 2, 20 min. AMRAP of:

400m Run, together
40 Box Step Ups, total
40 DB Push Press, total
40 Push Ups, total
40 Ring Rows, total

Friday Sep 20, 2024

(18 minutes)

1:30 Wall Stretch, each side
1:00 Double Thread the Needle, each side
*1:30 Slant Board*

Then, cycle:
5 Bent over Rows
5 DB Bench
3-5 Goblet Squats
30 Bicycle Crunches
:30 Updog
100m Run or 125m Row
20 min. AMRAP:

8 Bent Over Rows (Barbell)
8 DB Bench Press
8 Goblet Squats
80 Bicycle Crunches
200m Run or 250m Row

Wednesday Sep 18, 2024

(18 minutes)

1:30 Wall Stretch, each side
10 L-sit to Tabletop
10 Wrist Waves/Pets

Then, cycle:
5 Dips
5/5 Oblique Crunches
5/5 Around The Worlds
8 KB Swings
10 Deadbugs
125m Row or 100m Run
5 rounds for time:

8 Dips
10/10 Oblique Crunches
10/10 Around The Worlds
15 KB Swings
250m Row or 200m Run

Tuesday Sep 17, 2024

(18-20 minutes)

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

Then, cycle
5 Deadlifts
3 Hang Power Cleans
3-5 Strict Pull Ups
8 V-Ups
35 Single Unders
:30 Updog
18 min. Amrap:

8 Deadlifts
5 Hang Power Cleans
8 Strict Pull Ups
15 V-Ups
150 Single Unders

Monday Sep 16, 2024

(8-10 minutes)

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

Then, find weight for Split Squats and Presses

Every 5:00 x 5 rounds:

8/8 Front Foot Elevated KB Split Squats
8/8 KB Kneeling Press
20 Sit Ups
80 Lateral Hops
100m Rowling
8 minute row @ recovery pace

2:00 Frog Stretch

Friday Sep 13, 2024

(15-18 min.)

1:30 Wall Stretch, each side
10 Face Down Dislocates & BTN Presses x 2 rounds

Then, cycle:
3-5 Deadlifts
5 DB Pull Overs
10 Scorpion Kicks
3 Burpees
10 Skater Jumps
20 Bicycle Crunches
25 min. EMOM:

5 Deadlifts
8 DB Pull Overs
8 Burpees
20 Skater Jumps
80 Bicycle Crunches

Thursday Sep 12, 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