Gym WODs

Tuesday Aug 20, 2024

Over 20 minutes:

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


Find a heavy 5/5 DB Push Press
(Aim to increase from last week)

Between sets, cycle:
15 Band Pull Aparts
2 Power Snatch
2 HSPU
2/2 Step Back KB Lunges
5 Sit Ups
10 Superman Extensions
100m Rowling
4 rounds for time:

5 Power Snatch (135/95#)
8 HSPU
12 Step Back KB Lunges
20 Sit Ups
350m Row

(16 min. cap)

Monday Aug 19, 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 Kip Swings
5 TTB
10 DU + 15 SU
:30 Prayer Stretch
Every 5:00 x 5 rounds:

5 Front Squats
8 Strict Chin Ups
8 DB Bench Press
10 TTB
30 Double Unders
100 Single Unders

Saturday Aug 17, 2024

(8-10 min.)
:30/:30 Saddle Wrist Stretch

Then,
3-5 Curls
3-5 Rows, each arm
8 Scap Pull Ups
8 Hang Knee Raises
8 Skater Jumps


20 min. EMOM:

8-10 DB Rows each arm
8-10 2x DB Curls
20 Hanging Knee Raises
20 Skater Jumps
2 rounds for time:

2000m Row
40 Ball Slams
60 Push Ups
80 Double Unders

(22 min cap)

Friday Aug 16, 2024

(18-20 minutes)

1 round:
8 Kneeling Thoracic + Archers
20 Band Pull Aparts
10 Band Dislocates
10/10 Front Rack Reaches
8 DL, 8 HPC, 8 PP

Then, cycle:
3-2-1 of Workout moves - find a heavy set
10 Deadbugs
8 Sit Ups
100m Run
4 rounds for time:

8 Deadlifts
5 Hang Power Cleans
3 Push Press
20 Sit Ups
400m Run (500m Row)

Repeat from 1/23

Thursday Aug 15, 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, Row for calories or hit a weighted carry

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