Gym WODs

Wednesday Dec 11, 2024

Over 20 minutes:

1:00 Wall Stretch, each side
1:00 Double Thread needle, each side

Then, build first and hit:

5 x 5 Barbell Bent Over Rows

Between sets:
5 KB Swings
3/3 Around the Worlds
6 Step Back Lunges
8 V-Ups
100m Rowling
18 min. AMRAP:

15 KB Swings
10/10 Around the Worlds
12 Step Back Lunges
15 V-Ups
300m Row

Tuesday Dec 10, 2024

(15-18 minutes)

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

Then, cycle:
2 Power Cleans + 1 Split Jerk
10 Scap Pull Ups
5 Pull Ups
35 Single Unders
15 Band Pull Aparts
21 min. EMOM:

3 Power Cleans + 2 Split Jerks
10 Pull Ups
100 Single Unders

(Post-WOD)
25 Sit Ups
500m Run
25 Sit Ups

Monday Dec 09, 2024

(18 minutes)

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

Then, cycle:
3 Front Squats
8 Push Ups
20 Bicycle Crunches
100m Run
10 Back Extensions
Every 5:00 x 5 rounds:

5 Front Squats
20 Push Ups
50 Bicycle Crunches
200m Run

Saturday Dec 07, 2024

(8-10 minutes)

2 Power Snatch
5 DB Curls
8 Skater Jumps
8 V-Ups
:30 Updog


20 min. EMOM:

4 Power Snatches
8-10 DB Curls
20 Skater Jumps
15 V-Ups
25 min. AMRAP:

800m Row, shared
500m Run, together
40 Pull Ups/Ring Rows
30 Ball Slams
20 KB Cossacks Squats
10 Wall Walks

Friday Dec 06, 2024

(15-18 minutes)
1:00 Wall Stretch, each side
10 Wall Slides + Rotations
10 Wrist Waves/Pets
1:00 Prayer Stretch

Then, cycle:
5 Push Press
5 KB Swings
5 Box Jumps
5 Down to Updog Transitions
10 Deadbugs
18 min. AMRAP:

8 Push Press (135/95)
8 Box Jumps (24/20)
15 KB Swings

-Rest 1:00 every 2 rounds-


Repeat from 9/8/2023

Thursday Dec 05, 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
1:00 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

With any remaining time, go for a run!

Wednesday Dec 04, 2024

Over 20 minutes:

1:00 Wall Stretch, each side
1:00 Double Thread needle, each side

Then, build first and hit:

5 x 5 Barbell Bent Over Rows

Between sets:
2/2 SL KB DL
3/3 Around the Worlds
6 Step Back Lunges
20 Bicycle Crunches
100m Rowling
15 min. AMRAP:

8/8 SL KB Deadlift
10/10 Around the Worlds
12 Step Back Lunges
50 Bicycle Crunches
250m Row

Tuesday Dec 03, 2024

(15-18 minutes)

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

Then, cycle:
2 Power Cleans + 1 Split Jerk
10 Scap Pull Ups
3-5 Strict Pull Ups
20 High Knees
10 Back Extensions
15 Band Pull Aparts
21 min. EMOM:

3 Power Cleans + 2 Split Jerks
6-8 Strict Pull Ups
100m Run

(Post-WOD)
75 Sit Ups

Monday Dec 02, 2024

(15-18 minutes)

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

Then, cycle:
3 Front Squats
3/3 SA DB Bench Press
4 DB Snatches
8 V-Ups
35 Single Unders
:30 Prayer Stretch
Every 5:00 x 5 rounds:

5 Front Squats
8/8 SA DB Bench Press
10 DB Snatches
15 V-Ups
150 Single Unders

Saturday Nov 30, 2024

(8-10 minutes)

2 Hang Power Snatch
5 DB Curls
8 Skater Jumps
8 Sit Ups
:30 Updog


20 min. EMOM:

4 Hang Power Snatches
8 Pull Ups
20 Skater Jumps
20 Sit Ups
Deck of Death

Hearts: Lunges
Diamonds: KB Swings
Spades: Push Ups
Clubs: Bicycle Crunches, each way

Jokers: 400m Run