Gym WODs

Tuesday Aug 06, 2024

(20-22 minutes)

2:00 Frog Stretch
1:00 Double Thread the needle, each way
:30/:30 Saddle Wrist Stretch

Find a heavy TGU, each arm

Between sets, cycle:

3 HSPU
8 Windshield Wipers
5 Inchworms
3/3 Step Back Lunges
35 Single Unders
4 rounds for time:

8 HSPU
20 Windshield Wipers
40ft. Bear Crawl
12 Step Back Lunges
150 Single Unders

(14 min. cap)

Monday Aug 05, 2024

(15-18 minutes)

1:30 Wall Stretch, each leg
10 Wall Slides + Rotations
10 Wrist Waves/Pets

Then, cycle:
3 Front Squats
3 Chin Ups
5 DB Bench Press
8 Sit Ups
8 High Knees
10 Lateral Hops
:30 Prayer Stretch
Every 5:00 x 5 rounds:

5 Front Squats
8 Strict Chin Ups
8 DB Bench Press
15 Sit Ups
20 High Knees
60 Lateral Hops

Saturday Aug 03, 2024

(8-10 minutes)

3 Power Snatch
5 DB Curls
8 Deadbugs
8 Skater Jumps
:30 Updog

20 min. EMOM:

5 Power Snatch
8-10 DB Curls
12 Deadbugs
20 Skater Jumps
10-20-30-40 reps for time w/partner:

Pull Ups
Ball Slams
Med Ball Sit Ups
Back to back med-ball passes
Single Unders x 10 (100-200…)

-22 min. cap-

Friday Aug 02, 2024

(18-20 minutes)
1:30 Wall Stretch, each leg
10 Wall Slides + Rotations
10 Wrist Waves/Pets

Then, cycle:
8 PVC Face Down DIslocates
3 Burpees
3-5 Thrusters
6 Farmer Carry Lunges
8 Kip Swings
5 TTB
100m Rowlin
18 min. AMRAP:

8 DB Thrusters
40 ft. Farmer Carry Lunge
8 Burpees
8 TTB
350m Row

Thursday Aug 01, 2024

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

With remaining time, Row for calories

Wednesday Jul 31, 2024

(15-18 minutes)

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

Then, cycle:
5 Tea Cups, each arm
5 HS Kick Ups
6 KB Swings
6 KB Cossacks Squats
3/3 Bird Dogs
5/5 DB Bent Over Rows
25 min. EMOM:

:30-:60 HS Hold
15-20 KB Swings
10 KB Cossacks Squats
12 Bird Dogs
8/8 DB Bent Over Rows

Tuesday Jul 30, 2024

(10 minutes)

1:30 Wall Stretch, each side
10 Dislocates
20 Pull Aparts
Build to DL and PP opener

Every 5:00 x 5 rounds:

3 Deadlifts
3 Push Press (2nd bar from the rack)

-Build to a heavy 3 on each-

Then,
5 Sit Ups
10 Deadbugs
15 Double Unders
20 Plank Shoulder Touches // 20 Pull Aparts
:30 Updog
“Annie”

50-40-30-20-10

Double Unders
Sit Ups

Monday Jul 29, 2024

(15-18 minutes)

1:30 Wall Stretch, each leg
10 Wall Slides + Rotations
10 Wrist Waves/Pets

Then, cycle:
3 Front Squats
3 Chin Ups
5 DB Bench Press
8 V-Ups
15 Lateral Hops
:30 Prayer Stretch
Every 5:00 x 5 rounds:

5 Front Squats
5 Strict Chin Ups
8 DB Bench Press
15 V-Ups
100 Lateral Hops

Saturday Jul 27, 2024

(8-10 minutes)

3 Power Snatch
5 DB Curls
8 Deadbugs
8 Scap Pull Ups
8 Hang Knee Raises
20 High Knees


20 min. EMOM:

5 Power Snatch
8-10 DB Curls
20 Hang Knee Raises
20 Skater Jumps
“Deck of Death”

Hearts: Box Jump/Step Up
Diamonds: Ring Rows
Clubs: Bicycle Crunches, each way
Spades: Med-ball Slams

Joker = Run 400m