Gym WODs

Saturday Apr 13, 2024

(10 minutes)

10 Wall Slides + Rotations
10/10 SL Deadlifts

Then,
2 Hang Power Cleans + 1 Push Press
10 Deadbugs
8 KB Swings
8 V-Ups & Sit Ups
30/30 SL Hops

20 min. EMOM:

3 Hang Power Cleans + 2 Push Press
15 V-Ups + 10 Sit Ups
15-20 KB Swings
50 Lateral Hops
20 min. AMRAP:

500m Row
50 Double Unders
30 Wall Balls
40 ft. Seal Walk
:45 Plank, together

Friday Apr 12, 2024

(20 minutes)

1:30 Wall Stretch, each leg
8 Kneeling Thoracic + Archers
15 Scap Pull Ups
15 Kip Swings
10 Pull Ups

Then,
Find a heavy 3 rep Bench Press
1 BMU or 3 Pull ups & Dips
2/2 Pistols
3/3 DB Snatches
100m Row, fast
18 min. AMRAP:

3 BMU
8 Pistols, alternating
12 DB Snatch
250m Row

Thursday Apr 11, 2024

50:00

Foundation Training
2:00 Wall Stretch, each leg
2:30 Frog Stretch
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
10 Bulletproof Shoulders, each way
10 World’s Greatest Stretch, each way
*2:00 Slant Board*

Wednesday Apr 10, 2024

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

Then, cycle:
3-5 Deadlifts
3-5 Seated Arnold Presses
10 Hang Knee Raises
12ft. HS Walk
10 Back Extensions
20 min. EMOM:

Deadlift x 5-4-3-2-1
40 ft. HS Walk
20 Hang Knee Raises
8 Arnold Presses

Tuesday Apr 09, 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:
5 Snatch DL
2 Power Snatch
2 Snatch Balance or OH Squats
10 Band Pull Aparts
10 Band Dislocates
Every 2:00 x 8 rounds:

3 Power Snatch
2 Snatch Balance
12 Skater Jumps

Then, 3 rounds NFT:
IVT’s x 6
DB Curls x 8
DB Rows x 12
Bicycle Crunches x 50

Monday Apr 08, 2024

8-10 minutes:

1:30 Wall Stretch, each leg
Build to opener

Every 4:00 x 4 rounds:

Back Squats x 8-6-4-2

Between sets:
10 BTN PVC Presses
10 Push Ups
12 Deadbugs

or

8 Scap Pull Ups
10 Kip Swings
5 Pull Ups
12 min. AMRAP:

30 Double Unders
20 Push Ups
10 Pull Ups

Saturday Apr 06, 2024

(10 minutes)

10 Wall Slides + Rotations
10/10 SL Deadlifts

Then,
2 Hang Power Cleans + 1 Push Press
10 Deadbugs
5 Reverse Flys
20 Bicycle Crunches
30/30 SL Hops

20 min. EMOM:

3 Hang Power Cleans + 2 Push Press
10 Reverse Flys
60 Bicycle Crunches
20 Skater Jumps
20 min. AMRAP:

500m Run
20 DB Snatch
30 Wall Balls
40 Med-ball Sit Ups
200 Single Unders

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