Gym WODs

Friday Aug 23, 2024

(15-18 minutes)

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

Then, cycle:
5/5 Around the World’s
5 KB Squats
5 KB Swings
3/3 KB Press
2/2 KB Windmills
10 V-Ups
10 Skater Jumps
100m Run
20 min. AMRAP:

10/10 KB Around the World’s
10 KB Squats
15 KB Swings
5/5 KB Press
3/3 KB Windmills
15 V-Ups
10 Skater Jumps, total
Run 200m (Row 250m)

Thursday Aug 22, 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, Row for calories or hit a weighted carry

Wednesday Aug 21, 2024

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

Row
Barbell Windshield Wipers
Push Ups
DB Curls
KB Swings
Bike
Pull Ups/Ring Rows
HS Hold
Hang
Jump Rope (Crossovers or alternating)
Squat Jumps
Rest

Tuesday Aug 20, 2024

Over 20 minutes:

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


Find a heavy 5/5 DB Push Press
(Aim to increase from last week)

Between sets, cycle:
15 Band Pull Aparts
2 Power Snatch
2 HSPU
2/2 Step Back KB Lunges
5 Sit Ups
10 Superman Extensions
100m Rowling
4 rounds for time:

5 Power Snatch (135/95#)
8 HSPU
12 Step Back KB Lunges
20 Sit Ups
350m Row

(16 min. cap)

Monday Aug 19, 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 Kip Swings
5 TTB
10 DU + 15 SU
:30 Prayer Stretch
Every 5:00 x 5 rounds:

5 Front Squats
8 Strict Chin Ups
8 DB Bench Press
10 TTB
30 Double Unders
100 Single Unders

Saturday Aug 17, 2024

(8-10 min.)
:30/:30 Saddle Wrist Stretch

Then,
3-5 Curls
3-5 Rows, each arm
8 Scap Pull Ups
8 Hang Knee Raises
8 Skater Jumps


20 min. EMOM:

8-10 DB Rows each arm
8-10 2x DB Curls
20 Hanging Knee Raises
20 Skater Jumps
2 rounds for time:

2000m Row
40 Ball Slams
60 Push Ups
80 Double Unders

(22 min cap)

Friday Aug 16, 2024

(18-20 minutes)

1 round:
8 Kneeling Thoracic + Archers
20 Band Pull Aparts
10 Band Dislocates
10/10 Front Rack Reaches
8 DL, 8 HPC, 8 PP

Then, cycle:
3-2-1 of Workout moves - find a heavy set
10 Deadbugs
8 Sit Ups
100m Run
4 rounds for time:

8 Deadlifts
5 Hang Power Cleans
3 Push Press
20 Sit Ups
400m Run (500m Row)

Repeat from 1/23

Thursday Aug 15, 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, Row for calories or hit a weighted carry