Gym WODs

Saturday Jul 20, 2024

(8-10 minutes)

3 Power Snatch
5 DB Curls
8 Deadbugs
8 Scap Pull Ups
8 Hang Knee Raises
20 High Knees


20 min. EMOM:

5 Power Snatch
10 DB Curls
20 Hang Knee Raises
20 Skater Jumps
(8-10 minutes)

100m Rowling
5-10 each of:
Sit Ups
DB Snatch
Pull Ups
HSPU (3-5)

4 rounds for time with a partner:

500m Row - one rower
40 Sit Ups
30 DB Snatch
20 Pull Ups
10 HSPU

Friday Jul 19, 2024

(15-18 minutes)

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

Then, cycle:
5 KB Squats
5 KB Swings
5/5 Around the World’s
3/3 KB Press
1/1 TGU
10 Sit Ups
50 Single Unders
18 min. AMRAP:

10 KB Squats
10 KB Swings
10/10 Around the World’s
5/5 KB Press
2/2 TGU
15 Sit Ups
150 Single Unders

Thursday Jul 18, 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
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

With remaining time, cycle:
10 Ring Rows
10 Push Ups
10 Deadbugs
200m Run

Wednesday Jul 17, 2024

(15-18 minutes)

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

Then, cycle:
5 Tea Cups, each arm
5 HS Kick Ups
3/3 KB Snatch
6 KB Cossacks Squats
8 V-Ups
5/5 DB Bent Over Rows
25 min. EMOM:

:30-:60 HS Hold
6/6 KB Snatches
10 KB Cossacks Squats
15-20 V-Ups
8/8 DB Bent Over Rows

Monday Jul 15, 2024

Over 25 minutes:

1:30 Wall Stretch, each side

Then, build to a heavy 3 rep Back Squat

Between sets, cycle:
3 DB Thrusters
3 Burpees
8 Sit Ups
8 Scap Pull Ups
8 Kip Swings
5 Pull Ups
100m Rowling
Buy-in: 500m Row

45 reps each, any way:

DB Thrusters
Burpees
Pull Ups

Buy-out: 50 Sit Ups

(12 min. cap)

Saturday Jul 13, 2024

(8-10 minutes)

3 Power Snatch
5 DB Curls
8 Deadbugs
8 Superman Extensions
20 High Knees


20 min. EMOM:

5 Power Snatch
10 DB Curls
12 Deadbugs
50m Run, 50m Walk
For time w/ a partner:

100 Calorie Row, total
80 Box Jumps, total
60 Sit Ups, each
40 Lateral Ball Tosses, total
20 DB Snatches, each
10 Wall Walks, total

(25 min. cap)

Friday Jul 12, 2024

(15-18 min)

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

Then, cycle:
3-5 Dips
3-5 Bent over Rows
3/3 Cossacks Squats
30 Single Unders
:30 Updog
20 min. AMRAP:

8 Dips
8 Bent Over Rows
12 Cossack Squats
20 Hanging Knee Raises
150 Single Unders

Thursday Jul 11, 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
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

With remaining time, cycle:
10 Ring Rows
10 Push Ups
10 Lunges, each leg
1:00 OH Barbell Hold
10 Deadbugs

Wednesday Jul 10, 2024

(15 minutes)

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

Then, cycle:
3-5 HSPU
3/3 Oblique Crunches
5/5 ATW
8 KB Swings
8 Skater Jumps
8 Sit Ups
:30 Updog
Every 5:00 x 5 rounds:

8 Strict HSPU
8/8 Oblique Crunches
10/10 ATW’s
15 KB Swings
20 Skater Jumps
25 Sit Ups