Gym WODs

Saturday Dec 14, 2024

(8-10 minutes)
1:00 Wall Stretch, each side

Then,
3-5 Deadlifts
5 DB Curls
8 High Knees + 20 Lateral Hops
8 Sit Ups

20 min. EMOM:

10-8-6-4-2 Deadlifts
8-10 DB Curls
20 High Knees + 60 Lateral Hops
20 Sit Ups
22 minute partner AMRAP:

800m Run, together
80ft. Seal Walk
80ft. Walking Lunges
40 Jumping CTB Pull Ups
40 Push Ups
40 Lateral Wall Ball Tosses
40 Ball Slams

Friday Dec 13, 2024

(18 minutes)

1:30 Wall Stretch, each
1:00 Double Thread Needle, each

Then, cycle:
4 KB Cossacks Squats
4 DB Snatches
5 DB Bench
8 Hang Knee Raises
15 Double Unders
:30 Updog
5 rounds for time:

10 KB Cossacks Squats
10 DB Bench
10 DB Snatches
20 Hang Knee Raises
35 Double Unders

Thursday Dec 12, 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
1:00 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

With any remaining time, go for a run or carry!

Wednesday Dec 11, 2024

Over 20 minutes:

1:00 Wall Stretch, each side
1:00 Double Thread needle, each side

Then, build first and hit:

5 x 5 Barbell Bent Over Rows

Between sets:
5 KB Swings
3/3 Around the Worlds
6 Step Back Lunges
8 V-Ups
100m Rowling
18 min. AMRAP:

15 KB Swings
10/10 Around the Worlds
12 Step Back Lunges
15 V-Ups
300m Row

Tuesday Dec 10, 2024

(15-18 minutes)

1:30 Wall Stretch, each side
10 Wall Slides + Rotations
:30/:30 Saddle Wrist Stretch

Then, cycle:
2 Power Cleans + 1 Split Jerk
10 Scap Pull Ups
5 Pull Ups
35 Single Unders
15 Band Pull Aparts
21 min. EMOM:

3 Power Cleans + 2 Split Jerks
10 Pull Ups
100 Single Unders

(Post-WOD)
25 Sit Ups
500m Run
25 Sit Ups

Monday Dec 09, 2024

(18 minutes)

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

Then, cycle:
3 Front Squats
8 Push Ups
20 Bicycle Crunches
100m Run
10 Back Extensions
Every 5:00 x 5 rounds:

5 Front Squats
20 Push Ups
50 Bicycle Crunches
200m Run

Saturday Dec 07, 2024

(8-10 minutes)

2 Power Snatch
5 DB Curls
8 Skater Jumps
8 V-Ups
:30 Updog


20 min. EMOM:

4 Power Snatches
8-10 DB Curls
20 Skater Jumps
15 V-Ups
25 min. AMRAP:

800m Row, shared
500m Run, together
40 Pull Ups/Ring Rows
30 Ball Slams
20 KB Cossacks Squats
10 Wall Walks

Friday Dec 06, 2024

(15-18 minutes)
1:00 Wall Stretch, each side
10 Wall Slides + Rotations
10 Wrist Waves/Pets
1:00 Prayer Stretch

Then, cycle:
5 Push Press
5 KB Swings
5 Box Jumps
5 Down to Updog Transitions
10 Deadbugs
18 min. AMRAP:

8 Push Press (135/95)
8 Box Jumps (24/20)
15 KB Swings

-Rest 1:00 every 2 rounds-


Repeat from 9/8/2023

Thursday Dec 05, 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
1:00 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

With any remaining time, go for a run!

Wednesday Dec 04, 2024

Over 20 minutes:

1:00 Wall Stretch, each side
1:00 Double Thread needle, each side

Then, build first and hit:

5 x 5 Barbell Bent Over Rows

Between sets:
2/2 SL KB DL
3/3 Around the Worlds
6 Step Back Lunges
20 Bicycle Crunches
100m Rowling
15 min. AMRAP:

8/8 SL KB Deadlift
10/10 Around the Worlds
12 Step Back Lunges
50 Bicycle Crunches
250m Row