Gym WODs

Thursday Jan 30, 2025

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
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 29, 2025

(15 minutes)

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

Then, cycle:
3-5 Deadlifts
5 KB Swings
8/8 KB Around the World’s
2 Burpee Bar Touches
5 DB Pull Overs
8 Sit Ups
25 min. EMOM:

5 Deadlifts
15 KB Swings
8 Burpee Bar Touches
8 DB Pull Overs
20 Sit Ups

Tuesday Jan 28, 2025

(15-18 minutes)

1:00 Wall Stretch, each
8 Kneeling Thoracic + Archers

Then, cycle:
2 HPC + 1 Split Jerk + 1 Front Squat
8 Scap Pull Ups
8 Kip Swings
3-5 Pull Ups
8 Sit Ups
100m Rowling
18 minute amrap:

3 Hang Power Cleans
2 Split Jerks
1 Front Squat
10 Pull Ups
10/10 Side Plank Hip Touches
250m Row

Monday Jan 27, 2025

(15 minutes)

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

Then, cycle:
3 Back Squats
5 DB Bench
3/3 Bulgarian Split Squats
8 V-Ups
10 Band Pull Aparts
30 Single Unders
Every 5:00 x 5 rounds:

5 Back Squats
8 DB Bench Press
8/8 Bulgarian Split Squats
15 V-Ups
100 Single Unders

Saturday Jan 25, 2025

(8-10 min.)

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

Then,
2 Power Snatches
5 DB Curls
10 Skater Jumps
10 Sit Ups


20 min. EMOM:

4 Power Snatches
8-10 DB Curls
20 Skater Jumps
20 Sit Ups
(8-10 minutes)

100m Run
1 Wall Walk
5-10 each of:
Hang Knee Raises
KB Swings
Pull Ups


4 rounds for time with a partner:

500m Run - together
40 Hang Knee Raises
30 KB Swings
20 Pull Ups
10 Wall Walks

Friday Jan 24, 2025

Over 20 minutes:

1:00 Wall Stretch, each side
20 Banded Pull Aparts

Then,
Push Press
3-3-3-3-3

Between sets:
3 DB Thrusters
5 DB Bent Over Rows
8 V-Ups
10 Double Unders
20 Single Unders
15-12-9 reps for time:

DB Thrusters
DB Bent Over Rows
V-Ups

After each set:

35 Double Unders
100 Single Unders

Thursday Jan 23, 2025

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
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 22, 2025

(15 minutes)

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

Then, cycle:
5 Deadlifts
2 Burpee Box Step Overs
5 DB Pull Overs
20 Plank Shoulder Touches
5/5 Around the Worlds
25 min. EMOM:

5 Deadlifts
10/10 KB Around the World’s
8 Burpee Box Step Overs
:30-1:00 Plank (Find a time you can hit x 5 sets)
10 DB Pull Overs

Tuesday Jan 21, 2025

(15-18 minutes)

1:00 Wall Stretch, each
8 Kneeling Thoracic + Archers

Then, cycle:
2 HPC + 1 Split Jerk + 1 Front Squat
8 Scap Pull Ups
8 Kip Swings
3-5 Pull Ups
8 Sit Ups
100m Run
18 minute amrap:

3 Hang Power Cleans
2 Split Jerks
1 Front Squat
10 Kipping Pull Ups
20 Sit Ups
200m Run

Monday Jan 20, 2025

(15 minutes)

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

Then, cycle:
3 Back Squats
5 DB Bench
6 Cossacks Squats
20 Bicycle Crunches
10 Band W’s
100m Rowling
Every 5:00 x 5 rounds:

5 Back Squats
8 DB Bench Press
12 Cossacks Squats
40 Bicycle Crunches
300m Row