Gym WODs

Friday Jun 14, 2024

(15-18 min)

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

Then, cycle:
Find a heavy 5 rep Bench Press
3-5 Dips
3-5 Bent over Rows
2/2 Cossacks Squats
15 DU & SU
:30 Updog
5 rounds for time:

8 Dips
8 Bent Over Rows
12 KB Cossacks Squats
35 Double Unders
100 Single Unders

Thursday Jun 13, 2024

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:30 Prayer Child’s Pose
Lacrosse Ball Trap Release
1:30 SL Balance, each leg
*1:30 Slant Board*
*Rice Bucket*

Then, cycle:
100 Single Unders
15 Ring Rows, Push Ups & Squat Jumps
10 Cartwheels

Wednesday Jun 12, 2024

(18-20 minutes)

2:00 Frog Stretch
1:00 Double Thread Needle, each way
1:00 Wall Stretch, each way

Then, cycle:
10 Scap Pull Ups
Pin Practice x 5 attempts
1 Rope Climb
8-12 Dips (Aim for 3-4 rounds during drills)
3/3 Walking OH Lunges
200m Row
“Kevin Lasky 10 year Anniversary WOD for Tall People who are Tall”

For time:

Buy-in: 1000m Row

1-2-3-4-5
Rope Climbs

Alternating with:
5-4-3-2-1
40ft. OH Plate Lunges

Buy-out: 1000m Row

(18 min. cap)

Tuesday Jun 11, 2024

(15-18 minutes)

1:30 Wall Stretch, each leg
1:00 Double Thread Needle, each way

Then, cycle:
5 Deadlifts
2 Hang Power Cleans
1 Push Jerk
3 Bar Facing Burpees
10 Deadbugs
10 Sit Ups
15 DU & SU
Every 5:00 x 5 rounds:

8 Deadlifts
5 Hang Power Cleans
2 Push Jerks
5 Bar Facing Burpees
20 Sit Ups
35 Double Unders
100 Single Unders

*Find a barbell weight to cycle unbroken*

Monday Jun 10, 2024

8-10 minutes:

1:30 Wall Stretch, each leg
Build to opener

Every 4:00 x 4 rounds:

Back Squats x 8-6-4-2

Between sets:
10 Lying Swimmers or BTN PVC Presses
10 Push Ups
30 Lateral Hops

or

5 Wall Balls
8 V-Ups
:30 Updog
21-15-9-15-21 reps for time:

Wall Balls
Push Ups
V-Ups

-50 Lateral Hops after each round-

Saturday Jun 08, 2024

(8-10 minutes)

3 Hang Power Cleans + :10 Rack Hold
5 Pull Overs
30 Lateral Hops
5 Down to Updog transitions
:30 Updog


20 min. EMOM:

3 Hang Power Cleans + :15 Front Rack Hold
8 Pull Overs
:30-:45 Plank
50m Run + 50m Walk
For time with a partner:

800m Row
70 Double Unders
60 Ball Slams
50 DB Push Press (2 DB’s)
40 Lateral Ball Tosses
30 Sit Ups, each
20 DB Snatch, each
10 Rope Climbs

Friday Jun 07, 2024

(15-18 min)

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

Then, cycle:
Find a heavy 5 rep Bench Press
3-5 Dips
3-5 Bent over Rows
2/2 OH Plate Lunges
15 DU & SU
:30 Updog
5 rounds for time:

8 Dips
8 Bent Over Rows
5/5 OH Plate Lunges
35 Double Unders
100 Single Unders

Thursday Jun 06, 2024

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:30 Prayer Child’s Pose
Lacrosse Ball Trap Release
1:30 SL Balance, each leg
*1:30 Slant Board*

Then, cycle:
80 Lateral Hops
15 Ring Rows
15 Push Ups
10 Cartwheel

Wednesday Jun 05, 2024

Over 20 minutes:

Find a heavy 3 rep DL
10 Deadbugs
5 HSPU
5 Teacups, each way
50 Jumping Jacks
:30 Updog
“Diane”
21-15-9 reps for time:


Deadlifts (225/155 lb)
HSPU

This is designed to be a fast one (< 7:00 ideally).

Choose a Deadlift weight and Handstand Push Up variation that allows each round to be completed in 1-3 sets.

Tuesday Jun 04, 2024

(15-18 minutes)
1 round pvc together, then 1 round on a bar:
15 Dislocates
5 Snatch DL
5 Snatch Shrugs
5 Power Snatch
5 OH Squats
5 Snatch Balance
5 Squat Snatches

Then, cycle:
2-3 Squat Snatches
10 Band Dislocates
8 Banded W’s

Every 3:00 x 6 rounds:

Squat Snatch

3-2-1-3-2-1 for max load

Between sets, alternate:
8 Sit Ups
5 Box Jumps

Or

2/2 DB Snatch
:30 Prayer Stretch
For time:

-40 Sit Ups-

21-15-9:

DB Snatch, total (alternating)
Box Jumps

-40 Sit Ups-

(10 min. cap)

(Post-wod)
IVT’s x 6
Reverse Flyes x 10
DB Curls x 8-10