Gym WODs

Wednesday Jul 03, 2024

(18 minutes)
2:00 Frog Stretch
8 Kneeling Thoracic + Archers
10 Russian Baby Makers
8 Lying Dislocates + 8 BTN Presses x 2 sets

Then, cycle:
3-5 Deadlifts
3-5 Chin Ups
3-5 HSPU
10 Deadbugs
15 DU & 15 SU
Every 5:00 x 5 rounds:

5 Deadlifts (Up 10#)
8 HSPU
8 Strict Chin Ups
35 Double Unders
100 SIngle Unders

(Post-wod)

3 rounds:
8-10 DB Curls
Back Extension x 10 + :20 Hold

Repeat from 5/15

Tuesday Jul 02, 2024

(15-18 minutes)

1:30 Wall Stretch, each side
10 Wall Slides + Rotations
10 Face Down Dislocates + BTN Presses

Then, cycle:
5 Bench Press
5 Glute Bridges
8 Sit Ups
100m Rowling
15 Band Pull Aparts
:30 Updog
5 rounds for time:

10 Bench Press
15 DB Glute Bridges
20 Sit Ups
400m Row

(20 min. cap)

Monday Jul 01, 2024

8-10 minutes:

1:30 Wall Stretch, each leg
Build to opener

Every 4:30 x 4 rounds:

Back Squats x 8-6-4-2

After each set:
2 Snatch Shrugs
2-3 Power Snatch
5 Wall Balls
8 Band Dislocates
12 Band Pull Aparts
10 min. “Karabel” AMRAP:

3 Power Snatches (135/95#)
15 Wall Balls (20/14#)

*WOD finishes if 10 rounds are completed*

Saturday Jun 29, 2024

(8-10 minutes)

5 Bent Over Rows
5 Dips
5 Sit Ups
10 Skater Jumps
:30 Updog


20 min. EMOM:

8 Bent Over Rows
8 Dips
20 Sit Ups
50m Run/50m Walk
For Time split with a partner:

50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (24/16kg)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders
*50 Back Extensions*

Friday Jun 28, 2024

(18 minutes)

1:30 Wall Stretch, each leg
50/50 Hamstring Windshield Wipers
10 Wall Slides + Rotations

Then, cycle:
10/10 KB Around the worlds
3-5 Strict HSPU
5 Scap Pull Ups
5 Kip Swings
5 TTB
8 Cal Row
For time:

30 Strict HSPU
60 TTB
90 Calorie Row

*Partition reps any way*

(15 min. cap)

Thursday Jun 27, 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
1:00 OH Barbell Hold
10 Deadbugs

Wednesday Jun 26, 2024

15-18 minutes:

1 round:
8 Kneeling Thoracic + Archers
10 Wall Slides + Rotations
20 Scorpion Kicks

Then, cycle:
3 Strict Pull Ups
3 DB Bench Press
3/3 Oblique Crunches
15 Double Unders
5 Down to Updog Transitions
Every 2:30 x 10 rounds:

5 Strict Chin Ups
5 DB Bench Press
8/8 Oblique Crunches
30 Double Unders

Tuesday Jun 25, 2024

(15-18 minutes)
1:30 Wall Stretch, each side
10/10 SL DL
10 Scorpion Kicks + :30 Hold

Then, cycle:
2-3 DL
3 Bar Facing Burpees
5 KB Swings
5 Sit Ups
10 Mountain Climbers
20 Lateral Hops
Every 5:00 x 5 rounds:

3 Deadlifts (Weights can build, find a heavy 3)
8 Bar Facing Burpees
15 KB Swings
15 Sit Ups
20 Mountain Climbers
80 Lateral Hops

Monday Jun 24, 2024

8-10 minutes:

1:30 Wall Stretch, each leg
Build to opener

Every 4:30 x 4 rounds:

Back Squats x 8-6-4-2

After each set:
2 Snatch Shrugs
2-3 Power Snatch
5 Wall Balls
8 Band Dislocates
12 Band Pull Aparts
10 min. “Karabel” AMRAP:

3 Power Snatches (135/95#)
15 Wall Balls (20/14#)

*WOD finishes if 10 rounds are completed*

Saturday Jun 22, 2024

(8-10 minutes)

5 Bent Over Rows
5 Dips
8 Skater Jumps
8 V-Ups
:30 Updog


20 min. EMOM:

8 Bent Over Rows
8 Dips
15 V-Ups
20 Skater Jumps
Buy-in: 1000m Row

3 shared rounds:
40 Wall Balls
40 Ball Slams
40 Lunges, step back

Buy-out: 1000m Row