Gym WODs

Friday Apr 05, 2024

(18 minutes)

:30/:30 Post Pec Stretch
8 Kneeling Thoracic + Archers
10/10 Pistol Ups

Then, cycle:
15 Band Pull Aparts
8 Scap Pull Ups & Kip Swings
1-2 BMU or 3 Pull Ups & Dips
5 DB Bench Press
2/2 Pistols
100m Run
Every 5:00 x 5 rounds:

3-5 BMU or 7 Pull Ups & Dips
8 DB Bench Press
12 Pistols, alternating
400m Run

(Post-Wod)
3 rounds:

30 DB Windshield Wipers
50 Bicycle Crunches
3 x 4 pt Toe Touches

Thursday Apr 04, 2024

50:00

Foundation Training Video
1:30 Wall Stretch, each leg
2:00 Frog Stretch
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

Wednesday Apr 03, 2024

(18-20 minutes)
10 Lying Dislocates + 10 BTN Presses
1:00 Wall Stretch, each leg
10/10 SL Deadlifts

Then, cycle:
3-5 Deadlifts
5/5 DB Bent Over Rows
20 Plank Shoulder Touches
12ft. HS Walk
:30 Hang
20 min. EMOM:

5-5-3-3-3 Deadlifts
40ft. HS Walk
:45 Plank
8 DB Bent Over Rows

Tuesday Apr 02, 2024

(15 minutes)

1:00 Wall Stretch, each leg
8 Kneeling Thoracic + Archers
20 Band Dislocates

Then, cycle:
3 Snatch Shrugs
3 Power Snatch
1 OH Squat
15 Band Pull Aparts
15 Double Unders to 15 Single Unders
Every 2:00 x 10 rounds:

3 Power Snatch
1 OH Squat
30 Double Unders

Then, 3 rounds NFT:
IVT’s x 6
DB Curls x 8
Sit Ups x 25

Monday Apr 01, 2024

8 minutes:
1:30 Wall Stretch, each leg
Then, build to opening weight

Over 20 minutes:

Back Squats

10-8-6-4-2

Between rounds:
3 DB Thrusters
100m Rowling

Or

10 Scap Pull Ups
10 Kip Swings
5 Pull Ups
8 V-Ups
5-10-15-20 reps for time:

DB Thrusters
Pull Ups
V-Ups

-Row 250m after each round-

(12 min. cap)

Saturday Mar 30, 2024

(10 minutes)

10 Wall Slides + Rotations
10/10 SL Deadlifts

Then,
3 Hang Power Cleans + 1 Push Press
10 Deadbugs
5 Reverse Flys
20 Bicycle Crunches
30 Single Unders

20 min. EMOM:

5 Hang Power Cleans + 1 Push Press
10 Reverse Flys
20 Hang Knee Raises
20 Skater Jumps
For time w/ a partner:

800m Run
40 Push Ups
40 Sit Ups
40 Bent Over Rows

500m Run
30 Push Ups
30 Sit Ups
30 Bent Over Rows

400m Run
20 Push Ups
20 Sit Ups
20 Bent Over Rows

200m Run
10 Push Ups
10 Sit Ups
10 Bent Over Rows

Buy-out: 30 Burpees

Friday Mar 29, 2024

(18-20 minutes)

:30/:30 Post Pec Stretch
8 Kneeling Thoracic + Archers
8/8 Knees Over Toes
8/8 Pistol Ups

Then, cycle:
8 Scap Pull Ups & Kip Swings
1-2 BMU or 3 Pull Ups & Dips
2/2 Pistols
5 DB Bench Press
20 Bicycle Crunches
Buy-in: 500m Row

5 rounds:

3 BMU or 6 Pull Ups & Dips
8 DB Bench Press
10 Pistols, alternating
50 Bicycle Crunches

Buy-out: 500m Row

Thursday Mar 28, 2024

50:00

Foundation Training Video
2:00 Wall Stretch, each leg
2:00 Frog Stretch
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*2:00 Slant Board*

Then, cycle:
150 Single Unders
1:00 OH Barbell Hold
15 Band Pull Aparts & Dislocates
10 Back Extensions

Wednesday Mar 27, 2024

(18 minutes)
1:00 Wall Stretch, each leg
8 Lying Dislocates + 10 BTN Presses
10/10 SL Deadlifts

Then, cycle:
3-5 Deadlifts
3/3 DB Push Press
10 Sit Ups
12ft. HS Walk
:30 Hang
20 min. EMOM:

5 Deadlifts
40ft. HS Walk
25 Sit Ups
5 DB Push Press, each arm

Tuesday Mar 26, 2024

(15 minutes)

1:00 Wall Stretch, each leg
8 Kneeling Thoracic + Archers

Then, cycle:
3 Snatch Shrugs
3 Power Snatch
1 OH Squat
15 Band Pull Aparts
15 Double Unders to 15 Single Unders
10 Deadbugs
Every 2:00 x 10 rounds:

3 Power Snatch
1 OH Squat
30 Double Unders

Then, 3 rounds NFT:
IVT’s x 6
DB Curls x 8