Gym WODs

Wednesday Sep 11, 2024

(15-18 min)

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

Then, cycle:
3-5 Dips
3-5 Bent over Rows
3/3 Cossacks Squats
30 Single Unders
:30 Updog
20 min. AMRAP:

8 Dips
8 Bent Over Rows
12 Cossack Squats
20 Hanging Knee Raises
150 Single Unders

Repeat from 7/12

Tuesday Sep 10, 2024

:45 on/:15 off for 3 rounds, cycling stations:

Row
Mountain Climbers
V-Ups
Push Ups
DB Curls
KB Swings
Bike
Hang
Jump Rope (Crossovers or alternating)
HS Walk or Seal Walk
Wall Balls
Rest

Monday Sep 09, 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

Saturday Sep 07, 2024

20 min. EMOM:

8-10 DB Curls + 8 DB Rows
8/8 SL DL with a KB in opposite hand
20 Sit Ups
20 Skater Jumps
20 min. Partner AMRAP:

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

*One partner working at a time*

Friday Sep 06, 2024

Over 20 minutes:

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

Then,
Find a 3 rep max bench

Between sets, cycle:
3-5 DB Pull Overs
2/2 DB Snatches
5 Goblet Squats
20 Bicycle Crunches
10 Double Unders
25 Single Unders
20 min. AMRAP:

8 DB Pull Overs
8 Alternating DB Snatches
12 DB Goblet Squats
60 Bicycle Crunches
30 Double Unders
100 Single Unders

Thursday Sep 05, 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 Sep 04, 2024

(15-18 minutes)

1:30 Wall Stretch, each side
8/8 Tea Cups
10 Wrist Waves/Pets

Then, cycle:
2-3 Power Cleans
3 Bar Facing Burpees
8 Scap Pull Ups
3 Strict Pull Ups
5/5 Plank Hip Touches
100m Rowling
5 rounds for time:

5 Power Cleans
8 Bar Facing Burpees
8 Strict Pull Ups
10/10 Side Plank Hip touches
250m Row

(20 min. cap)

Tuesday Sep 03, 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
5 Box Jumps
5 Push Ups
5 V-Ups
5 Sit Ups
:30 Updog
5 min. AMRAP:

8 Box Jumps
10 Push Ups
10 V-Ups
10 Sit Ups

Saturday Aug 31, 2024

(8-10 minutes)

8 Kneeling Thoracic + Archers

5 DB Curls
2/2 KB Windmills
8 V-Ups
8 Superman Ext.
35 Single Unders

20 min. EMOM:

8-10 DB Curls
5/5 OH Windmills or 8/8 Lower Hand
15 V-Ups
100 Single Unders
Deck of Death

Hearts: Lunges
Diamonds: KB Swings
Spades: KB Push Press
Clubs: Sit Ups

Jokers: 400m Run

Friday Aug 30, 2024

(15-18 minutes)

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

Then, cycle:
5 Bent Over Rows
8 Kip Swings
5 Kipping Pull Ups
8 Wall Balls
20 Bicycle Crunches
Run 100m or Row 125m
5 rounds for time:

8 Bent Over Rows
8 Kipping Pull Ups
20 Wall Balls
50 Bicycle Crunches
Run 200m or 250m Row

(20 min. cap)