Gym WODs

Tuesday Jan 16, 2024

(25-30 minutes)

8 Kneeling Thoracic + Archers
:45 Prayer Stretch
10 Scap Pull Ups
10 Kip Swings
10 Scorpion Kicks + :30 hold

Find weight, then 4 rounds:

5 Barbell Bench Press
5/5 DB Bent Over Rows
12 Cossacks Squats, :03 lower
10 Back Extensions
15 Band Pull Aparts
6 min. AMRAP:

10 Pull Ups
15 Push Ups
30 Double Unders

Monday Jan 15, 2024

(15 minutes)

1:30 Wall Stretch, each leg

Then, cycle:
6 reps each of
DB goblet squats
DB hang snatches
DB goblet alt lunges
DB push press
30/30 SL Hops
:30 Updog
10-12-14-16-18-20 reps for time:

DB goblet squats
DB alt hang snatches, total
DB goblet alt lunges, total
DB push press, total

100m run after each round

-22 min. cap-

Saturday Jan 13, 2024

(8-10 minutes)

8 kneeling Thoracic + Archers, each way

Then,
6 Alternating DB Snatches
3/3 DB Rows
5 V-Ups & 5 Superman Ext.
30/30 SL Hops


20 min. EMOM:

12 Alternating DB Snatches
8/8 DB Rows
10 V-Ups & 10 Superman Ext.
50m Run, 50m Walk
For time with a partner:

90 Push Ups
800m Run, together
70 High Knees
60 Wall Balls
50 Ball Slams
40 Ring Rows
30 V-Ups, each
20 KB Swings, each
10 Wall Walks

Friday Jan 12, 2024

(15-18 min)
1 round:
8 Kneeling Thoracic Rotations + Archers
15 Scap Pull Ups
10 Kip Swings
10 L-Sit to Tabletop

Then, cycle:
1-2 MU or 3-4 Pull Ups & Dips
8 Walking Lunges
20 Plank Shoulder Touches
150m Row
Every 5:00 x 5 rounds:

3-4 MU or 7-10 Pull Ups & Dips
40 ft. Walking Lunges
:40 Plank
300m Row

Thursday Jan 11, 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
*1:30 Slant Board*

Then, cycle:
1:00 OH Barbell Hold
8 Jefferson Curls
10 Hip Extensions
300m Row

Wednesday Jan 10, 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
5/5 Side Plank Hip Touches
15 Double Unders
5 Down to Updog Transitions
Every 2:30 x 10 rounds:

5 Strict Pull Ups
5 DB Bench Press
8/8 Side Plank Hip Touches
30 Double Unders

Tuesday Jan 09, 2024

Every 3:30 x 5 rounds:

Split Jerks

3-3-3-3-3

Between sets, alternate:
3 DL
2 Hang Power Cleans
2 Front Squats
1 Push Press

or

8 Sit Ups
100m Run
3 rounds for time:

8 Deadlifts
5 Hang Power Cleans
3 Front Squats
2 Push Press

20 Sit Ups
200m Run

(12 min. cap)

Monday Jan 08, 2024

(18 minutes)

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

Then, cycle:
2-4-6 of Squat Variations
5 TTB
10 Push Ups
100m Rowling
:30 Updog
For time:

8 OH Squats
10 TTB
20 Push Ups
350m Row

16 Front Squats
10 TTB
20 Push Ups
350m Row

24 Back Squats
10 TTB
20 Push Ups
350m Row

Saturday Jan 06, 2024

(8-10 minutes)

8 kneeling Thoracic + Archers, each way

Then,
6 Alternating DB Snatches
3-5 Pull Overs
10 Med-ball Russian Twists
10 Skater Jumps


20 min. EMOM:

10 Alternating DB Snatches
8 Pull Overs
20 Med-ball Russian Twists
20 Skater Jumps
For time:

Buy-in: Ash Mill Loop

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

Buy-out: 1000m Row

Friday Jan 05, 2024

(18 minutes)

1:30 Wall Stretch, each leg
10 Wrist Waves/Pets
20 Scap Pull Ups
:30/:30 PVC Shoulder Stretch
8 Hang Power Cleans
8 Front Squats
8 Push Press
8 Jerks

Then cycle:
100m Run
2/2 L-sit Lifts
20 Plank Shoulder Touches
2-3 Hang Power Clean & Jerks
18 min. AMRAP:

4 Hang Power Clean & Jerks
10 L-sit Lifts, total
:30 Plank
400m Run

-Find a weight that allows unbroken barbell reps-