Gym WODs

Saturday Oct 12, 2024

(10 minutes)

2:00 Frog Stretch

Then, cycle:
3 HPC + 1 FS
3-5 DB Curl + Arnold Press
8 Sit Ups
20 High Knees

20 min. EMOM:

5 Hang Power Cleans + 2 Front Squats
7 DB Curl + Arnold Press
25 Sit Ups
50m Run/50m Walk
For time w/ a partner:

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

(25 min. cap)

Friday Oct 11, 2024

(15-18 minutes)

1:00 Wall Stretch, each side
20 Scorpion Kicks
20 Face Down Swimmers

Then, cycle:
3-5 Bench
5/5 DB Bent Over Rows
5 Dips
8 Scap Pull Ups
8 Hanging Knee Raises
100m Run or 125m Row
Every 5:00 x 5 rounds:

5 Barbell Bench
8/8 DB Bent Over Rows
8 Dips
20 Hanging Knee Raises
200m Run or 250m Row

Thursday Oct 10, 2024

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
8/8 World’s Greatest Stretch
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, go for a jog or hit a weighted carry

Wednesday Oct 09, 2024

(15-18 minutes)

2:00 Frog Stretch
50 Hamstring Windshield Wipers, each leg

Then, cycle:
5 Deadlifts
8 Sit Ups
12 Mountain Climbers
:30 Updog
100m Run or 125m Row
Buy-in: 50 Sit Ups

21-15-9
Deadlifts (225/155#)
Mountain Climbers, each way

-400m Run or 500m Row after each round-

(15 min. cap)

(Post-WOD)

3 rounds:
6 IVT’s
8-10 DB Curls

Tuesday Oct 08, 2024

(18 minutes)

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

Then, cycle:
2 Snatch Shrugs
2 Power Snatches
3-5 HSPU
20 Bicycle Crunches
:30 Saddle Wrist Stretch
21 min. EMOM:

3 Power Snatch
8-10 HSPU
60 Bicycle Crunches

Monday Oct 07, 2024

(18 minutes)

1:30 Wall Stretch, each side
10 Thoracic Rotations + Archers
10 Wrist Waves/Pets

Then, cycle:
3-5 Back Squats
3 Burpees
8 Scap Chin Ups
3 Chin Ups
8 V-Ups
8 Superman Extensions
35 Single Unders
Every 5:00 x 5 rounds:

Back Squats 8-6-4-2
8 Burpees
8 Strict Chin Ups
15 V-Ups
150 Single Unders

Saturday Oct 05, 2024

(10 minutes)

2:00 Frog Stretch

Then, cycle:
3-5 Squat Cleans
5 DB Curls
20 Bicycle Crunches
35 Single Unders

20 min. EMOM:

5 Squat Cleans
8-10 DB Curls
60 Bicycle Crunches
100 Single Unders
22 minute partner AMRAP:

800m Row
80ft. Seal Walk
80ft. Walking Lunges
40 Jumping CTB Pull Ups
40 Push Ups
40 Partner Med-ball Sit Ups
40 Ball Slams

Friday Oct 04, 2024

(15-18 minutes)

1:00 Wall Stretch, each side
20 Scorpion Kicks
20 Face Down Swimmers

Then, cycle:
3-5 Bench
5/5 DB Bent Over Rows
5 Dips
8 Scap Pull Ups
8 Hanging Knee Raises
100m Run or 125m Row
Every 5:00 x 5 rounds:

5 Barbell Bench
8/8 DB Bent Over Rows
8 Dips
20 Hanging Knee Raises
200m Run or 250m Row

Thursday Oct 03, 2024

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
8/8 World’s Greatest Stretch
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, go for a jog or hit a weighted carry