Gym WODs

Tuesday Jul 09, 2024

(15-18 minutes)

1:30 Wall Stretch, each leg
10 Wall Slides + Rotations
Foam Roll Lats and Upper Back

Then, cycle:
3-5 DB Bench
8 Scap Chin Ups
3 Chin Ups
3/3 Lunges
20 Bicycle Crunches
100m Rowling
20 min. AMRAP:

8 DB Bench
8 Chin Ups
8/8 Step Back Lunges
80 Bicycle Crunches, total
400m Row

Monday Jul 08, 2024

8-10 minutes:

1:30 Wall Stretch, each leg
Build to opener

Every 4:30 x 4 rounds:

Back Squats x 8-6-4-2

After each set:
2 Power Cleans
3-5 Wall Balls
5 V-Ups
10 Double Unders
10 Deadbugs
4 rounds for time:

5 Power Cleans
15 Wall Balls
15 V-Ups
40 Double Unders

(12 min. cap)

Saturday Jul 06, 2024

(12-15 minutes)

1:30 Wall Stretch, each leg
10 Wall Slides + Rotations
15 Scap Pull Ups
15 Kip Swings

Then,
5 TTB
5 Box Jumps
5 Goblet Squats
5 HR Push Ups
5 Cal Row
50 Lateral Hops
4 rounds for time w/ a partner:

300m Run, together
24 TTB
24 Box Jumps
24 Goblet Squats
24 Hand Release Push Ups
24 Cal Row or Bike
24 Air Squats

Friday Jul 05, 2024

(15-18 minutes)

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

Then, cycle:
5 KB Squats
5/5 Around the World’s
3/3 KB Press
1/1 TGU
10 V-Ups
100m Rowling
18 min. AMRAP:

10 KB Squats
10/10 Around the World’s
5/5 KB Press
2/2 TGU
15 V-Ups
350m Row

Wednesday Jul 03, 2024

(18 minutes)
2:00 Frog Stretch
8 Kneeling Thoracic + Archers
10 Russian Baby Makers
8 Lying Dislocates + 8 BTN Presses x 2 sets

Then, cycle:
3-5 Deadlifts
3-5 Chin Ups
3-5 HSPU
10 Deadbugs
15 DU & 15 SU
Every 5:00 x 5 rounds:

5 Deadlifts (Up 10#)
8 HSPU
8 Strict Chin Ups
35 Double Unders
100 SIngle Unders

(Post-wod)

3 rounds:
8-10 DB Curls
Back Extension x 10 + :20 Hold

Repeat from 5/15

Tuesday Jul 02, 2024

(15-18 minutes)

1:30 Wall Stretch, each side
10 Wall Slides + Rotations
10 Face Down Dislocates + BTN Presses

Then, cycle:
5 Bench Press
5 Glute Bridges
8 Sit Ups
100m Rowling
15 Band Pull Aparts
:30 Updog
5 rounds for time:

10 Bench Press
15 DB Glute Bridges
20 Sit Ups
400m Row

(20 min. cap)

Monday Jul 01, 2024

8-10 minutes:

1:30 Wall Stretch, each leg
Build to opener

Every 4:30 x 4 rounds:

Back Squats x 8-6-4-2

After each set:
2 Snatch Shrugs
2-3 Power Snatch
5 Wall Balls
8 Band Dislocates
12 Band Pull Aparts
10 min. “Karabel” AMRAP:

3 Power Snatches (135/95#)
15 Wall Balls (20/14#)

*WOD finishes if 10 rounds are completed*

Saturday Jun 29, 2024

(8-10 minutes)

5 Bent Over Rows
5 Dips
5 Sit Ups
10 Skater Jumps
:30 Updog


20 min. EMOM:

8 Bent Over Rows
8 Dips
20 Sit Ups
50m Run/50m Walk
For Time split with a partner:

50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (24/16kg)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders
*50 Back Extensions*

Friday Jun 28, 2024

(18 minutes)

1:30 Wall Stretch, each leg
50/50 Hamstring Windshield Wipers
10 Wall Slides + Rotations

Then, cycle:
10/10 KB Around the worlds
3-5 Strict HSPU
5 Scap Pull Ups
5 Kip Swings
5 TTB
8 Cal Row
For time:

30 Strict HSPU
60 TTB
90 Calorie Row

*Partition reps any way*

(15 min. cap)

Thursday Jun 27, 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