Gym WODs

Thursday Nov 07, 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 Nov 06, 2024

(18-20 minutes)

1:00 Wall Stretch, each side
1:30 Frog Stretch

Then,
5 Deadlifts
3 Bent Over Rows
Build to a 1 rep max Press
20 Bicycle Crunches
20 Plank Shoulder Touches
35 Single Unders
4 rounds for time:

15 Deadlifts
10 Bent Over Rows
8 Strict Press
60 Bicycle Crunches
:30 Plank
150 Single Unders

Tuesday Nov 05, 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
8 Scap Pull Ups
3-5 Pull Ups
8 Sit Ups
:30 Saddle Wrist Stretch
21 min. EMOM:

3 Power Snatch + 1 OHS
6-8 Strict Pull Ups
18 Sit Ups

-Run 800m @ minute 22 (track time)-

Monday Nov 04, 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 (Final week)

Then, cycle:
8 KB Swings
2/2 Lunges
8 Scorpion Kicks
8 Push Ups
8 V-Ups
30-20-10 reps for time:

KB Swings
Lunges, total (step back)
Push Ups
V-Ups

(10 min. cap)

Friday Nov 01, 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
5/5 DB Bent Over Rows
10 Mountain Climbers
30 Lateral Hops
80ft. Farmer Carry
5 rounds for time:

5 Barbell Bench Press
8 DB Pull Overs
8/8 DB Bent Over Rows
30 Mountain Climbers
80 Lateral Hops
100m Farmer Carry

(22 minute cap)

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