Gym WODs

Tuesday Feb 20, 2024

(18 minutes)

1 round:
8 Kneeling Thoracic + Archers
:45 Prayer Stretch
15 Scap Pull Ups + 10 Kip Swings
15 Scap Push Ups

Then,
15 Band Pull Aparts
1-2 MU or 3-4 Pull Ups & Dips
10 KB Swings
20 Plank Shoulder Touches
50 Single Unders
5 rounds for time:

3-4 MU or 7-10 Pull Ups & Dips
30 KB Swings
:45 Plank
150 Single Unders

Repeat from 11/17

Monday Feb 19, 2024

-7 min. to build-

Over 20 minutes:

Back Squat 5-3-3-2-2

Between sets, alternate:
5 Squat Jumps
10 Scorpion Kicks
8 Push Ups

Or

30 SL Hops + :30 SL Balance
8 Mountain Climbers
7 min. AMRAP:

5-10-15-20-25… reps of:

Jump Squats
Push Ups
Mountain Climbers

Saturday Feb 17, 2024

(8-10 minutes)
8 Kneeling Thoracic + Archers

Then, cycle:
5 Back Extensions
3-5 OH Squats
5 Ring Rows
8 Sit Ups

20 min. EMOM:

8 Back Extensions
8 OH Squats
12-15 Ring Rows
15 Sit Ups
22 min. AMRAP w/partner:

1200m Row
50 KB Swings
40 Cossacks Squats
30 Ball Slams
20 Burpees
10 Wall Walks

Friday Feb 16, 2024

(15-18 minutes)

1:30 Wall Stretch, each side
Foam Roll Lats & Upper back x 10
15 Scap Pull Ups
10 Kip Swings

Then, cycle:
8/8 Band Ext. Rotations
5 Kip Swings
5 Pull Ups
5 DB Thrusters
100m Run
5-10-15-10-5 reps for time:

DB Thrusters
Pull Ups

-Run 400m between rounds-

(18 min. cap)

Post-WOD, 3 rounds:
IVT’s x 6
DB Curls x 8

Thursday Feb 15, 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
10 World’s Greatest Stretch, each way
*2:00 Slant Board*

With remaining time, cycle:
10 Bent Over Rows
10 Strict Press
10 Front Squats
1:00 OH Barbell Hold
10 Deadbugs

Wednesday Feb 14, 2024

(15-18 minutes)
1:30 Wall Stretch, each leg
10 Wrist Waves/Pets
10 Band Dislocates
20 Band Pull Aparts
8 Hang Power Cleans
8 Front Squats
8 Push Press

Then, cycle:
2 Hang Power Cleans
2 Front Squats
3 Push Press
4 Bar Facing Burpees
20 Bicycle Crunches
100m Rowling
20 min. AMRAP:

3 Hang Power Cleans
3 Front Squats
5 Push Press
8 Bar Facing Burpees
40 Bicycle Crunches
300m Row

-Rest 1:00 every 2 rounds-

Tuesday Feb 13, 2024

(15-18 minutes)

1:30 Wall Stretch, each side
8 Kneeling Thoracic + Archers

Then, cycle:
8 Scap Pull Ups
8 Kip Swings
5 TTB
3/3 DB Snatch - find a heavy set
10 Double Unders
20 Single Unders
7:00 on, 3:00 off, 7:00 on AMRAP of:

8 TTB
10 DB Snatch
20 Double Unders
50 Single Unders

(Post-wod)
3 rounds:

8-10 Dips
10 Back Extensions

Monday Feb 12, 2024

(15-18 min.)

1:30 Wall Stretch, each leg
:30/:30 Post Pec Stretch

Then, cycle:
3 Back Squats
10 Jumping Jacks
8 Push Ups
5 Sit Ups & V-Ups
10 Deadbugs
Every 5:00 x 5 rounds:

Back Squat x 5-5-3-3-3
50 Jumping Jacks
20 Push Ups
15 Sit Ups
10 V-Ups

Saturday Feb 10, 2024

(8-10 minutes)

10 Band Dislocates
15 Band Pull Aparts
3 IVT’s
5 DB Curls
10 Skater Jumps
20 Plank Shoulder Touches

20 min. EMOM:

6 IVT’s
8 DB Curls
20 Skater Jumps
:30-:45 Plank
3 rounds for time w/ a partner:

1000m Row
40 Cossacks Squats
30 DB Snatches
20 Ball Slams
10 Wall Walks

Friday Feb 09, 2024

Over 25 minutes:

1:30 Wall Stretch, each leg
8 Kneeling Thoracic + Archers, each way

Barbell Bench Press 5x5
(Find a heavy 5 rep to record)

Between sets:
5 DB Thrusters
5 Ring Rows
10-15 Hanging Knee Raises
100m Run or 125m Row
21-15-9 reps for time:

DB Thrusters
Ring Rows

-200m Run or 250m Row after each round-

(10 min. cap)