Gym WODs

Tuesday Aug 13, 2024

Over 20 minutes:

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


Find a heavy 5/5 DB Push Press (aim for 5 sets)

Between sets, cycle:
2 Power Snatch
2 HSPU
8 Kip Swings
3 TTB
2/2 Cossacks Squat
30 Single Unders
4 rounds for time:

5 Power Snatch (135/95#)
8 HSPU
8 TTB
8 KB Cossacks Squats
150 Single Unders

(16 min. cap)

Monday Aug 12, 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 High Knees
10 Lateral Hops
:30 Prayer Stretch
Every 5:00 x 5 rounds:

5 Front Squats
8 Strict Chin Ups
8 DB Bench Press
20 Sit Ups
20 High Knees
60 Lateral Hops

Saturday Aug 10, 2024

(8-10 minutes)

3 Power Snatch
5 DB Curls
8 Deadbugs
100m Rowling
:30 Updog

20 min. EMOM:

5 Power Snatch
8-10 DB Curls
12 Deadbugs
150m Row
For time with a partner:

90 Push Ups
800m Run, together (1k row)
70 High Knees
60 Wall Balls
50 Ring Rows
40 Wall Ball Slams
30 V-Ups, each
20 DB Snatch, each
10 Wall Walks

Friday Aug 09, 2024

(18 minutes)
2:00 Frog Stretch
8 Kneeling Thoracic + Archers
10 Russian Baby Makers

Then, cycle:
3-5 Deadlifts
5 Glute Bridges
3-5 Strict Pull ups
10 Deadbugs
20 Plank Shoulder Touches
15 DU
Haley's 11 year anniversary WOD:

Every 5:00 x 5 rounds:

5 Deadlifts
10 Glute Bridges
5 Strict Pull Ups
1:00 Plank
50 Double Unders

Thursday Aug 08, 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 remaining time, Row for calories or hit a weighted carry

Tuesday Aug 06, 2024

(20-22 minutes)

2:00 Frog Stretch
1:00 Double Thread the needle, each way
:30/:30 Saddle Wrist Stretch

Find a heavy TGU, each arm

Between sets, cycle:

3 HSPU
8 Windshield Wipers
5 Inchworms
3/3 Step Back Lunges
35 Single Unders
4 rounds for time:

8 HSPU
20 Windshield Wipers
40ft. Bear Crawl
12 Step Back Lunges
150 Single Unders

(14 min. cap)

Monday Aug 05, 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 High Knees
10 Lateral Hops
:30 Prayer Stretch
Every 5:00 x 5 rounds:

5 Front Squats
8 Strict Chin Ups
8 DB Bench Press
15 Sit Ups
20 High Knees
60 Lateral Hops

Saturday Aug 03, 2024

(8-10 minutes)

3 Power Snatch
5 DB Curls
8 Deadbugs
8 Skater Jumps
:30 Updog

20 min. EMOM:

5 Power Snatch
8-10 DB Curls
12 Deadbugs
20 Skater Jumps
10-20-30-40 reps for time w/partner:

Pull Ups
Ball Slams
Med Ball Sit Ups
Back to back med-ball passes
Single Unders x 10 (100-200…)

-22 min. cap-

Friday Aug 02, 2024

(18-20 minutes)
1:30 Wall Stretch, each leg
10 Wall Slides + Rotations
10 Wrist Waves/Pets

Then, cycle:
8 PVC Face Down DIslocates
3 Burpees
3-5 Thrusters
6 Farmer Carry Lunges
8 Kip Swings
5 TTB
100m Rowlin
18 min. AMRAP:

8 DB Thrusters
40 ft. Farmer Carry Lunge
8 Burpees
8 TTB
350m Row