Gym WODs

Tuesday Jan 14, 2025

(18 minutes)

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

Then, cycle:
2 Hang Power Cleans + 1 Split Jerk
8 Scap Chin Ups
3-5 Chin ups
8 Sit Ups
2 Shuttle Runs
:30 Prayer Stretch
For time:

5 Hang Power Cleans
3 Split Jerks
8 Chin Ups
20 Sit Ups

Shuttle Runs after each round:
10-8-6-4-2 (40ft. Down & back = 1)

-18 min. cap-

Monday Jan 13, 2025

(15 minutes)

1:00 Wall Stretch, each side
1:00 Double Thread the Needle, each way

Then, cycle:
3 Back Squats
5 DB Bench
8 Glute Bridges
20 Bicycle Crunches
10 Band W’s
10 High Knees
20 Lateral Hops
Every 5:00 x 5 rounds:

5 Back Squats
8 DB Bench
20 Glute Bridges
15 V-Ups
20 High Knees
80 Lateral Hops

Saturday Jan 11, 2025

(10 minutes)

1:00 Wall Stretch, each

Then, cycle:
15 Band Pull Aparts
2-3 Power Snatch
5 Chin Ups
10 Skater Jumps
8 Deadbugs

20 min. EMOM:

5 Power Snatch
8 Chin ups
20 Skater Jumps
12 Deadbugs
For time with a partner:

90 Push Ups
800m Run, together (1k row)
70 High Knees
60 Wall Balls
50 Ring Rows
40 Wall Ball Slams
30 V-Ups, each
20 DB Snatch, each
10 Wall Walks

Friday Jan 10, 2025

(15 minutes)

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

Then, cycle:
15 Band Pull Aparts
3-5 HSPU
6 Lunges
15 Double Unders
8 KB Swings
80ft. Suitcase carry
20 min. AMRAP:

8 HSPU
12 Lunges
35 Double Unders
15 KB Swings
100m Suitcase Carry

Post-WOD:
75 Sit Ups

Thursday Jan 09, 2025

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*

Wednesday Jan 08, 2025

(15 minutes)

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

Then, cycle:
5 Deadlifts
5 DB Pull Overs
8 Scap Pull Ups
5 Kip Swings
3 TTB
3 Burpees
10 Skater Jumps
25 min. EMOM:

8 Deadlifts
8-12 TTB
10 Burpees
20 Skater Jumps
10 DB Pull Overs

Tuesday Jan 07, 2025

(18 minutes)

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

Then, cycle:
2 Hang Power Cleans + 1 Split Jerk (Build heavy)
8 Scap Pull Ups
8 Kip Swings
3-5 Pull ups
20 Plank Shoulder Touches
100m Rowling
:30 Prayer Stretch
18 min. AMRAP:

5 Hang Power Cleans
3 Split Jerks
8 Pull Ups
:40 Plank
300m Row

Monday Jan 06, 2025

(15 minutes)

1:00 Wall Stretch, each side
:30/:30 Post Pec Stretch

Then, cycle:
3 Back Squats
5 DB Bench
8 Glute Bridges
20 Bicycle Crunches
10 Band W’s
100m Run
Every 5:00 x 5 rounds:

5 Back Squats
8 DB Bench Press
20 Glute Bridges
40 Bicycle Crunches
200m Run

Friday Jan 03, 2025

20-25 minutes:

1:30 Wall Stretch, each side
10 Kneeling Thoracic + Archers
8/8 Lunge Circles, each way

Then,
Build to a heavy 3 rep Push Press from the rack

Between sets:
10 Banded W’s
15 Double Unders
5 Box Step ups
20 Squat Bounces
6 Lunges
5 Burpees
3/3 Cossacks Squats
For time:

50 Double Unders
50 Box Step Ups
40 Double Unders
40 Lunges
30 Double Unders
30 Air Squats
20 Double Unders
20 Cossacks Squats
10 Double Unders
10 Burpees

(12 min. cap)