Gym WODs

Friday Sep 20, 2024

(18 minutes)

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

Then, cycle:
5 Bent over Rows
5 DB Bench
3-5 Goblet Squats
30 Bicycle Crunches
:30 Updog
100m Run or 125m Row
20 min. AMRAP:

8 Bent Over Rows (Barbell)
8 DB Bench Press
8 Goblet Squats
80 Bicycle Crunches
200m Run or 250m Row

Wednesday Sep 18, 2024

(18 minutes)

1:30 Wall Stretch, each side
10 L-sit to Tabletop
10 Wrist Waves/Pets

Then, cycle:
5 Dips
5/5 Oblique Crunches
5/5 Around The Worlds
8 KB Swings
10 Deadbugs
125m Row or 100m Run
5 rounds for time:

8 Dips
10/10 Oblique Crunches
10/10 Around The Worlds
15 KB Swings
250m Row or 200m Run

Tuesday Sep 17, 2024

(18-20 minutes)

1:30 Wall Stretch, each side
8 Kneeling Thoracic & Archers
10 Wrist Waves/Pets

Then, cycle
5 Deadlifts
3 Hang Power Cleans
3-5 Strict Pull Ups
8 V-Ups
35 Single Unders
:30 Updog
18 min. Amrap:

8 Deadlifts
5 Hang Power Cleans
8 Strict Pull Ups
15 V-Ups
150 Single Unders

Monday Sep 16, 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

2:00 Frog Stretch

Friday Sep 13, 2024

(15-18 min.)

1:30 Wall Stretch, each side
10 Face Down Dislocates & BTN Presses x 2 rounds

Then, cycle:
3-5 Deadlifts
5 DB Pull Overs
10 Scorpion Kicks
3 Burpees
10 Skater Jumps
20 Bicycle Crunches
25 min. EMOM:

5 Deadlifts
8 DB Pull Overs
8 Burpees
20 Skater Jumps
80 Bicycle Crunches

Thursday Sep 12, 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 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*