Gym WODs

Thursday Jun 20, 2024

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:30 Prayer Child’s Pose
Lacrosse Ball Trap Release
1:30 SL Balance, each leg
*1:30 Slant Board*
*Rice Bucket*

Then, cycle:
100 Single Unders
15 Ring Rows, Push Ups & Squat Jumps
10 Cartwheel

Wednesday Jun 19, 2024

15-18 minutes:

1 round:
8 Kneeling Thoracic + Archers
10 Wall Slides + Rotations
20 Scorpion Kicks

Then, cycle:
3 Strict Pull Ups
3 DB Bench Press
3/3 Oblique Crunches
15 Double Unders
5 Down to Updog Transitions
Every 2:30 x 10 rounds:

5 Strict Pull Ups
5 DB Bench Press
8/8 Oblique Crunches
30 Double Unders

Tuesday Jun 18, 2024

(18 minutes)

1:30 Wall Stretch, each side
8 Kneeling thoracic + Archers
10/10 SL DL

Then, cycle:
100m Rowling
5 DL
3 Power Snatch
10 Superman Ext.
10 Sit Ups
5 rounds for time:

400m Row
15 Deadlifts
8 Power Snatch
25 Sit Ups

(20 min. cap)

Monday Jun 17, 2024

8-10 minutes:

1:30 Wall Stretch, each leg
Build to opener

Every 4:00 x 4 rounds:

Back Squats x 8-6-4-2

Between sets, alternate:
8 Kneeling Thoracic + Archers
8 Scap Pull Ups
3-5 Strict Pull Ups

or

10 Face Down Ext. Rotations
5 Wall Balls
5 V-Ups
100m Run or 50 Single Unders
4 rounds for time:

10 Strict Pull Ups
15 V-Ups
20 Wall Balls
200m Run

(15 min. cap)

Repeat from 12/4/23

Friday Jun 14, 2024

(15-18 min)

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

Then, cycle:
Find a heavy 5 rep Bench Press
3-5 Dips
3-5 Bent over Rows
2/2 Cossacks Squats
15 DU & SU
:30 Updog
5 rounds for time:

8 Dips
8 Bent Over Rows
12 KB Cossacks Squats
35 Double Unders
100 Single Unders

Thursday Jun 13, 2024

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:30 Prayer Child’s Pose
Lacrosse Ball Trap Release
1:30 SL Balance, each leg
*1:30 Slant Board*
*Rice Bucket*

Then, cycle:
100 Single Unders
15 Ring Rows, Push Ups & Squat Jumps
10 Cartwheels

Wednesday Jun 12, 2024

(18-20 minutes)

2:00 Frog Stretch
1:00 Double Thread Needle, each way
1:00 Wall Stretch, each way

Then, cycle:
10 Scap Pull Ups
Pin Practice x 5 attempts
1 Rope Climb
8-12 Dips (Aim for 3-4 rounds during drills)
3/3 Walking OH Lunges
200m Row
“Kevin Lasky 10 year Anniversary WOD for Tall People who are Tall”

For time:

Buy-in: 1000m Row

1-2-3-4-5
Rope Climbs

Alternating with:
5-4-3-2-1
40ft. OH Plate Lunges

Buy-out: 1000m Row

(18 min. cap)

Tuesday Jun 11, 2024

(15-18 minutes)

1:30 Wall Stretch, each leg
1:00 Double Thread Needle, each way

Then, cycle:
5 Deadlifts
2 Hang Power Cleans
1 Push Jerk
3 Bar Facing Burpees
10 Deadbugs
10 Sit Ups
15 DU & SU
Every 5:00 x 5 rounds:

8 Deadlifts
5 Hang Power Cleans
2 Push Jerks
5 Bar Facing Burpees
20 Sit Ups
35 Double Unders
100 Single Unders

*Find a barbell weight to cycle unbroken*

Monday Jun 10, 2024

8-10 minutes:

1:30 Wall Stretch, each leg
Build to opener

Every 4:00 x 4 rounds:

Back Squats x 8-6-4-2

Between sets:
10 Lying Swimmers or BTN PVC Presses
10 Push Ups
30 Lateral Hops

or

5 Wall Balls
8 V-Ups
:30 Updog
21-15-9-15-21 reps for time:

Wall Balls
Push Ups
V-Ups

-50 Lateral Hops after each round-