Gym WODs

Saturday Jul 27, 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
8-10 DB Curls
20 Hang Knee Raises
20 Skater Jumps
“Deck of Death”

Hearts: Box Jump/Step Up
Diamonds: Ring Rows
Clubs: Bicycle Crunches, each way
Spades: Med-ball Slams

Joker = Run 400m

Friday Jul 26, 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 25, 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

Wednesday Jul 24, 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

Tuesday Jul 23, 2024

Every 4:00 x 5 rounds:

5 Deadlifts

Then alternate:
5 Hang Shrugs
3-5 Hang Power Cleans
20 Plank Shoulder Touches

Or

5 Glute Bridges
100m Rowling
12 min. AMRAP:

8 Hang Power Cleans
20 Glute Bridges
40 ft. Seal Walk
250m Row
:30 Plank

Monday Jul 22, 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
15 Double Unders
:30 Prayer Stretch
Every 5:00 x 5 rounds:

5 Front Squats
5 Strict Chin Ups
8 DB Bench Press
20 Sit Ups
40 Double Unders (60 High Knees)

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