Gym WODs

Monday Apr 29, 2024

10 minutes:
1:30 Wall Stretch, each leg
Build to weight on FS

Every 4:00 x 4 rounds:

Front Squat x 8

Then, alternate:
8 Scap Pull Ups
8 Kip Swings
5 Pull Ups
3/3 Lunges

15 Band Pull Aparts
8 Push Ups
5 Dips
:30 Updog
14 min. AMRAP:

5-10-15-20-25…

Dips
Push Ups
Pull Ups
Lunges, each leg

Post-WOD:
100 Sit Ups
Every 1:00 = 5 Burpees

Saturday Apr 27, 2024

(8-10 minutes)
8 Kneeling Thoracic + Archers
10/10 Lunge Circles

Then, cycle:
5 Hang Power Cleans
2 Push Press
10/10 Plate Step Ups
15 Scap Pull Ups

20 min. EMOM:

8 DB Hang Power Cleans + 3 Push Press
30 Mountain Climbers
20 Plate Step Ups, each leg leading
:30+ Hang
Deck of Death:

Hearts - Box Jump/Step Up
Diamonds - Ball Slams
Clubs - DB Push Ups
Spades - Ring Rows or DB Rows

Friday Apr 26, 2024

(15-18 minutes)
Foam Roll: Lats, Upper Back, Biceps
10 Wall Slides + Rotations
:45 Prayer Stretch
8 Scap Pull Ups
8 Kip Swings

Then, cycle:
10 Kip Swings
2 MU or 4 Pull Ups & Dips
5 KB Squats
5/5 KB Around the World’s
10 Deadbugs
15 Double Unders to 15 Single Unders
5 rounds for time:

3 MU or 6 Pull Ups & 6 Dips
8 KB Squats
10 KB Around the World, each way
35 Double Unders
100 Single Unders

(15 min. cap)

(Post-WOD)
3 rounds:

30 KB Windshield Wipers
50 Bicycle Crunches
:30 HS Hold

Thursday Apr 25, 2024

50:00

Foundation Training Video
2:00 Wall Stretch, each leg
3:00 Frog Stretch
2:00 Double Thread the Needle, each side
2:00 Prayer Child’s Pose
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*1:30 Slant Board*

Then, cycle:
20ft. Forward/20ft. Backward Bear Crawl
50m Forward/50m Backward Run
15 Ring Rows
10 HS Kick Ups

Wednesday Apr 24, 2024

(18-20 minutes)
8 Kneeling Thoracic + Archers
1:00 Wall Stretch, each leg
10 Russian Baby Makers
8 Lying Dislocates + 8 BTN Presses x 2 sets

Then, cycle:
3-5 Deadlifts
3-5 DB Push Press, each
12ft. HS Walk
5 Back Extensions
15 Scap Pull Ups
Every 5:00 x 5 rounds:

5 Deadlifts @ 75-80% of 1RM
40 ft. HS Walk
5/5 DB Push Jerk
8 Back Extensions
:30 Hang

Tuesday Apr 23, 2024

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

Then, cycle:
2 Power Snatch
2 Snatch Balance or OH Squats
2 Squat Snatches
15 Band Pull Aparts
10 Band Dislocates
Every 1:30 x 4 rounds:
3 Power Snatch
3 OH Squats or 2 Snatch Balance
20 Skater Jumps

Every 1:30 x 6 rounds:
3 Squat Snatches
20 Skater Jumps

(Post-Wod)
3 rounds:

6 IVT’s
8 DB Curls
5 x 4 pt Toe Touches

Monday Apr 22, 2024

10 minutes:
1:30 Wall Stretch, each leg
Build to weight on FS

Every 4:00 x 3 rounds:

Front Squat x 8
8 Scap Pull Ups
8 Kip Swings
5 Pull Ups
12 Push Ups
8 KB Swings
:30 Updog
21-15-9 reps for time:

Pull Ups
KB Swings
Push Ups
Squat Jumps

(10 min. cap)

(Post-WOD)
105 Sit Ups

Saturday Apr 20, 2024

(10 minutes)

10 Wall Slides + Rotations
10/10 SL Deadlifts

Then,
2 DB Hang Power Cleans
10 Deadbugs
8 Glute Bridges
8 V-Ups & Sit Ups
30/30 SL Hops

20 min. EMOM:

8 DB Hang Power Cleans
20 V-Ups + 10 Sit Ups
20 Glute Bridges
50m Run/50m Walk
For time with a partner:

90 Push Ups
800m Run, together
70 High Knees
60 Wall Balls
50 Ring Rows
40 Ball Slams
30 V-Ups, each
20 DB Snatch, each
10 Wall Walks

Friday Apr 19, 2024

(15-18 minutes)
Foam Roll: Lats, Upper Back, Biceps
8 Kneeling Thoracic + Archers
:45 Prayer Stretch
10 Scap Pull Ups
10 Scorpion Kicks + :30 hold

Then, cycle:
3-5 Bench Press
3-5 Pull Ups
3/3 Cossacks Squats
10 Deadbugs
5/5 Hip Touches
150m Row
5 rounds for time:

5 Barbell Bench
8 Strict Pull Ups
10 Cossacks Squats
10/10 Side Plank Hip Touches
350m Row

(20 min. cap)

Repeat from 1/31/24

Thursday Apr 18, 2024

50:00

Foundation Training Video
2:00 Wall Stretch, each leg
3:00 Frog Stretch
2:00 Prayer Child’s Pose
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
10 Bulletproof Shoulders, each way
*1:30 Slant Board*

Then, cycle:
20ft. Forward/20ft. Backward Bear Crawl
50m Forward/50m Backward Run
15 Ring Rows
10 HS Kick Ups