Gym WODs

Friday Sep 06, 2024

Over 20 minutes:

1:30 Wall Stretch, each side
10 Wall Slides + Rotations

Then,
Find a 3 rep max bench

Between sets, cycle:
3-5 DB Pull Overs
2/2 DB Snatches
5 Goblet Squats
20 Bicycle Crunches
10 Double Unders
25 Single Unders
20 min. AMRAP:

8 DB Pull Overs
8 Alternating DB Snatches
12 DB Goblet Squats
60 Bicycle Crunches
30 Double Unders
100 Single Unders

Thursday Sep 05, 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 04, 2024

(15-18 minutes)

1:30 Wall Stretch, each side
8/8 Tea Cups
10 Wrist Waves/Pets

Then, cycle:
2-3 Power Cleans
3 Bar Facing Burpees
8 Scap Pull Ups
3 Strict Pull Ups
5/5 Plank Hip Touches
100m Rowling
5 rounds for time:

5 Power Cleans
8 Bar Facing Burpees
8 Strict Pull Ups
10/10 Side Plank Hip touches
250m Row

(20 min. cap)

Tuesday Sep 03, 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
5 Box Jumps
5 Push Ups
5 V-Ups
5 Sit Ups
:30 Updog
5 min. AMRAP:

8 Box Jumps
10 Push Ups
10 V-Ups
10 Sit Ups

Saturday Aug 31, 2024

(8-10 minutes)

8 Kneeling Thoracic + Archers

5 DB Curls
2/2 KB Windmills
8 V-Ups
8 Superman Ext.
35 Single Unders

20 min. EMOM:

8-10 DB Curls
5/5 OH Windmills or 8/8 Lower Hand
15 V-Ups
100 Single Unders
Deck of Death

Hearts: Lunges
Diamonds: KB Swings
Spades: KB Push Press
Clubs: Sit Ups

Jokers: 400m Run

Friday Aug 30, 2024

(15-18 minutes)

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

Then, cycle:
5 Bent Over Rows
8 Kip Swings
5 Kipping Pull Ups
8 Wall Balls
20 Bicycle Crunches
Run 100m or Row 125m
5 rounds for time:

8 Bent Over Rows
8 Kipping Pull Ups
20 Wall Balls
50 Bicycle Crunches
Run 200m or 250m Row

(20 min. cap)

Thursday Aug 29, 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 Aug 28, 2024

Over 20 minutes:

1:00 Double Thread Needle, each way
Lacrosse Ball Trap Release


4x5 TGU, each arm

Between sets, cycle:
10 Band Pull Aparts
2 Power Snatch
2 HSPU
8 Kip Swings
3-5 TTB
100m Rowling
4 rounds for time:

5 Power Snatch (135/95#)
8 Box Jumps
8 HSPU
8 TTB
300m Row

(16 min. cap)

Tuesday Aug 27, 2024

:45 on/:15 off for 3 rounds, cycling stations:

Row
Barbell Windshield Wipers
Push Ups
Mountain Climbers
DB Curls
KB Swings
Bike
HS Walk or Seal Walk
Hang
Jump Rope (Crossovers or alternating)
Hang Power Cleans
Rest

Monday Aug 26, 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 Skater Jumps
15 DU
:30 Prayer Stretch
Every 5:00 x 5 rounds:

5 Front Squats
8 Strict Chin Ups
8 DB Bench Press
20 Sit Ups
40 Double Unders
20 Skater Jumps